cardano Training Blog

This morning I ran 4 x 1 Kilometer @ V02 Max pace with 3 minutes rest. I had intended to do 5 repetitions, but it turns out that it’s more work to run through 1/4 inch slush than flat pavement, so I totally blew up after the 4th repetition. God, I’m tired of winter weather. It’s hard to tell whether I’m improving, or even hitting my paces, over such inconsistent terrain. I think I need a health-club membership next winter.
Well, enough whining.

Workout:

• Type: Run
• Date: 12/05/2007
• Time: 17:09:01
• Total Time: 00:01:00.00
• Distance: 7.25 miles
• Average Pace: 0:08.28/mile
• Max Pace: 6:00/mile

1 mile easy
12 x (400 @ 1:30-1:35 with 2:30 rest)
1 mile easy.

I was able to find a nice place to run, free from ice for the most part.

Workout:

• Type: Run
• Date: 11/30/2007
• Time: 18:34:42
• Total Time: 1:10:10.00
• Distance: 8.5 miles
• Average Pace: 8:15.19/mile
• Max Pace: 6:55.22/mile

Yikes! It was 19 degrees out side this morning. It’s really winter now (now that I’ve said that, it’ll probably be into the fifties within a week)!
Repeat miles, cross-country, at 7:00/mile, with brief breaks in-between:
Rep 1: 6:55 (net downhill)
Rep 2: 6:55
Rep 3: 7:05
Rep 4: 7:01
Rep 5: 7:21 (uphill)
Rep 6: 7:40 (steeply uphill- also pretty tired at this point)

Workout:

• Type: Run
• Date: 11/28/2007
• Time: 14:40:00
• Total Time: 1:05:29.00
• Distance: 7.19 miles
• Average Pace: 9:06.28/mile

This run was made up of:
1 mile warm-up +
5 x (2 x 200m in 45s with 200m recovery + 1 x 400m in 1:30 with 400m recovery) +
1 mile cool-down.
I slowed down gradually through the run- mostly on the recovery, not the reps.

Workout:

• Type: Run
• Date: 11/11/2007
• Time: 16:00:00
• Total Time: 00:17:50.00
• Distance: 2.68 miles
• Average Pace: 6:39.11/mile

I don’t like running on the track. It just isn’t that fun. Especially on a small track of nonstandard size, with a tight curve- that is, the one I was running on.
I was scheduled for mile repeats today, so I biked down to the local highschool track (the University outdoor track is off-limits to civilians like me, and I don’t want to run on a banked indoor track) to give it a whirl. I soon figured out that it was neither 400 meters nor 200 meters in length, but was probably something like 300 (I later confirmed this with sattelite mapping), but might have been anything between 250 and 350. Anyway, after a bit of a warm up, I gave one interval a try, assuming it was 300 meters. After half this interval, I was really sick of going ’round in circles, my inside leg was irritated, and I decided to forget the whole track thing for today and do intervals by time on the roads.
This worked out pretty well, and I did a couple more 1.09 mile intervals at a 6:40 pace over hilly terrain.

I biked down to my favorite course for 600 or 1200 meter intervals (when I can’t use a track, that is) because I had to get home quickly when I was finished. I locked my bike to a post, but discovered the bar was too thick to fit my helmet on the lock as well. I decided it would probably be okay if I sort of concealed it in the leaves next to my bike. Who would take a bike helmet that so clearly belonged to someone? Also, I’d be running by it every couple minutes.
Well, apparently someone thought it looked like a nice helmet, and managed to make off with it while I was at the other end of my course.
Why?! I need my helmet! Jerk.
Anyway, I ran 5 x 1200M @ 5:09/1200. It wasn’t super tough, and I kind of looked at it as a pacing exercise for 10K races.

This morning I ran 7 x 600 Meters at 5K goal pace. For some reason I went way too fast without it feeling hard at all on the first two, and I didn’t pay for it later in the set. Anyway, it was a really nice morning for running, with some very cool banks of fog. I felt really good during the intervals set, but I had trouble jogging 2.5 miles home after the intervals. I think next time I’ll take my bike along so I can get home quickly.

I have some really nasty blisters from rowing today- a huge one on my palm, one on my index finger, and one on my thumb (of my right hand, which makes it even worse). As irritating as they are, it is kinda hard-core. Going up to shake someone’s hand, and having them pull away with a look of horror on their face… that’s where it’s at.