overtaking haynes

ran 7.2 in the am, gallows hill loop with john read rd added. felt surprisingly good for an am run. usually i'm super stiff but i guess taking a day off was the reason. would have liked to have run yesterday. 

had to help parents take the dog to the vet and wanted to go out to eat with them after. decided the only way to get miles in and get to eat was to tempo. did gallows hill loop clockwise. ran 33:46 (~6:45 pace). map my run says it's 5.05 miles (it's about 5.0 by gps) and
course is 610ft starting elevation up to 770ft after to mile 1. Then a gradual flat/downhill to mile ~3.5 of 525ft (awesome easy section), then uphill (not awesome easy section) to ~700ft at 4.5 then downhill home. total elevation gain 282ft.
 

3 miles am....ran 7.3 miles at huntington park after work, actually drove there today. feel like i need sleep.

4 miles on work treadmill during lunch. 

5.5 miles after work 

miserable 9 miles merely to get over 70.

2.4 miles kristin in the heat, then jumped in the pool, ran to huntington and the last mile on the way to kristin's house thought the world was going to come to an end with the downpour and howling wind. it was pretty crazy. then after 10 mins everything was calm again.

ran to huntington via hopewell rd and back. 1h 38 mins felt wicked slow. need to stretch because have no leg extension. 

3.1 in the am, 6.9 at huntington after work, ran 4.2 with kristin

Worked schedule changed to 1pm to 10pm so got to run in the morning. Because i don't stretch i'm at least 1 min/mile slower in the morning with the same effort due to stiffness. Of course i put my gps watch out then left it when i drove to huntington. I had to go back the next day to get dsitances. Ran 4.2 mile loop then decided to push the same loop again. Ran in the 33 mins. Mostly good carriage roads with a pretty bad hill in there. Felt ok. Cooled down around lake to make sure i at least went over 10. Different people during the day than after work, obviously. All women and their dogs mostly. I saw one guy but that was it.
 

Feeling sluggish, took me 1hr 45 min for this trail run at huntington. Glad it was over. 

drove to bottom lot of huntington. Ran 3.4 miles uphill to Kristin's house. Ran 4.0 with her mostly downhill back to car, then ran 1.7 out and back on whortleberry. Felt better and better then more I ran. 

The workouts of Haynes have been scaring me. Especially his last 6x 1 mile. I had to at least attempt a track workout. I decided to bring Kristin along in separate cars so she could leave after she was done with her workout. I was explaining to her Daniel's training method and all that the great coach Haynes had taught me. She wants to run a 10k this year and also break the 8 min mile. Last year she ran 8:28 with a 28:59 5k. I suggested we try to run 4x400 at 1:55 pace with 200m walk recovery. She was very nervous and didn't want to go around the whole track the first time but did 1min 49.3sec for lap1 (7:13 pace), then 1min 51 sec for the next 2. The last one she ran 1min 41.6 sec, 6:44 pace, picking it up for the last 200. Not bad for a first workout. Of course as we ran back to our cars and she left, a caravan of cars came to the track and i was dreading it being a track meet or something. Luckily it turned out to be a lacrosse game. There weren't may people there at the start. My goal was 8x400 at 75sec pace. The first lap was 81.6 sec!!! I was kind of in shock at how slow i was. I picked it up and ran 76.6sec for the next one. Better, but still kind of not happy. Then I found the workout pace and ran 75.1, 74.9,75.3, 75.1 (actually .26miles), 75.0, 75.5 (actually .27 miles). 

 It was really annoying how this very overweight man stood between the first and second land of the track when he saw me doing a workout. I had to go in lane 4 for the straightaway at the end. At least no one kicked me out. I finished before the game started but very annoying. Cooled down for just over a mile, then rushed home to watch world cup soccer that i thought started at 1:30. Only coverage started then so i got to run some more to go over 70 for the week.
 

ran centennial trail out and back from easton side. round trip was 11.73 miles in 1h 54min.

Saw another guy doing the same out and back run starting from the other side He was older but looked pretty fit, i wonder who he is.

 Then ran 1.62 with kristin on whortleberry. she did really well up the hill.

 

Decided to follow Daniels' training log and be a couple workouts behind Haynes. May not do all of them but probably at least try one of them a week. Felt kind a little nausea at work today, almost definitely from stress. Was looking forward to the track workout though. Went to the high school track which is a really beautiful setting. Ran 1.5 miles on the cross country trail which is gravel in the woods for warmup. Did 5x1mile (really 1600). Was shooting for 6:05 thinking it wouldn't be too difficult to run 90's but was I wrong! Ran 6:13, 6:12, 6:13, 6:17, 6:16 with about 1min 10sec rest in between. Felt chest pains and thought i was going to drop dead of a heart attack as early as the second mile. I thought someone would find me dead the next morning. I guess it was just a cramp or the too many pretzels i ate right before.

 I forgot how annoying the track can be after work, with the sun beaming down in your eyes on one side of the track and sweating profusely while having to close your eyes. The back side was cooler but it just felt hot and annoying. Will not wear my brooks beasts for any sort of track workout. wanted to save my old track shoes from wear but felt much too slow today.

I'm hoping my legs were just tired from the ~2h trail run yesterday and the 400 workout on sat. I was actually impressed i could hit 75's still. Didn't feel like i was going fast at all today but just couldn't move my legs even when i wanted to. I'll have to come back to this one to redeem myself.
 

closed on house yesterday so didn't run and also thought i needed a break even though i wasn't sore or anything. Did workout 3 week 7 of the daniels' running formula book. I pretty much copied what Haynes did but slower. Did 6x (600m (200m recovery), 400m (100m recovery), 200m (100m recovery). Looked at what pace I should run for a 4:57 mile which is my PR from 2008 and saw (if i'm calculating right) that I should run 2:10 for the 600m, 87sec for the 400m, and 43sec for the 200m.

Ran 1.3 mile warmup on trails at high school. My brother actually came along to run with me (or just do what he could).

splits:

2:12, 88, 44

2:11, 81, 41

2:06, 87, 41

2:06, 84, 43

2:09, 84, 43

2:08, 85, 44

 I think these would be considered VO2 max but maybe threshold.
 

I wore my brooks racing shoes and of course got a blister on my right little toe by repeat set number 4 which was annoying. Felt really good today like it was pretty easy. I felt a tiny burn starting at set 5 but could have run more. Some russian guy was there running and said he used to be good, he said I had good endurance and speed but need to lean forward more and run on the ball of my foot.

Cooled down 1.3 miles on trail.

Went to kristin's house and did 2.4 miles at huntington with her.  

slow 8.5 at huntington. took me forever it seemed to do 2 loops of the main outside trail. 

trail run at huntington. had to move the previous days and was unfortunately too busy to run. 

4.2 miles am. 

went to track and did 1.3 mile warmup on xcountry trail. Was hot so would have been good to do a 200 workout but was pressed for time and didn't have the patience for all the stretching required not pull something.  Decided to do 10x400 with 400m recovery. Was a hot ~85C and the track was not pleasant.

Forgot my gps so had to use my iphone and i didn't always stop the watch in time because my fingers were sweaty didn't stop.

76.9 sec (much better than the 81sec i started with last time)

76.2

74.1

~77 sec (messed up watch)

76.4

74.1

76.2

76.5

77.5

~78 sec (messed up watch) felt myself hit the wall the last 75 meters.

Tried running the opposite direction on the track to mix up the blisters. Was unable to do the 400m jog for the last one. It took on average about 2:30 for me to get around the track duruing rest.
stretched did 0.3 mile cool down back to car.

ran 2.3 miles and stretched while waiting for haynes to meet me at huntington. We then ran 8.1 miles at 9:31 pace. Ran 2.4 miles with kristin at huntington after work.

after work ran 4.6 at huntington then 2.4 with kristin at huntington 

treadmill at lunch. saw movie instead of running after work

5.35 am trail run at huntington

during lunch did treadmill workout. warmed up 0.1 miles to get treadmill up to speed then did a 10k at tempo pace. Ran 38:45, doing the first 4 miles in a conservative 6:18 pace then 5th mile at 6:11 pace, then last mile at 6:03. Could definitely have probably gone out a little faster with a warmup and stretch. 

3.55 miles am with kristin. tricked her into running up a hill at huntington park.

later ran 6.15 with brother at huntington. tendon was feeling tight brother challenged me on the final hill before the car and i couldn't overtake him. very shameful...1h 38 mins total today.

wouldn't call these easy miles because i ate tofu and broccoli from bethel chinese kitchen. the first 2.4 miles with kristin was fine but running on my own after was horrible, the sickness of the heavy soy sauce and the high 80's heat was almost unbearable. Not to mention it was super buggy out. i stopped to pee and got bit numerous times and i tried to run while peeing because i was swarmed by all these gnats that seemed to number in the hundreds. I also fell once and immediately heard multiple buzzing in my ear as the flies tried to get an easy meal. having to watch every game of the world cup kind of ruins the running schedule. i hate running late. it's much better to get it over with. was seriously out there for almost 2hrs and accumulated only 9 miles at huntington. 

4 miles on treadmill during lunch.

pm, didn't have time to go to the track so warmed up .33 miles then did 5 mile loop at tempo pace. i thought it had cooled off after the rain and it probably did but it certainly did not feel cool. Thought the counter clockwise loop was easier but i think it's much harder. It starts off downhill when you're fresh and then goes uphill from mile 2 to 3.5 constantly. definitely was hard today.

6:42, 6:27, 7:07, 7:09, 6:38 complete loop 5.01 miles in 34:10. 

had to drop off my car about 1.8 miles from work in the morning to repair broken struts. ran in jeans and running shoes...didn't have gps but would guess the 13 mins it took me was about 1.6 miles. Was disgustingly sweaty by time got to work. Ran 6.2 on treadmill at lunch, showered, after which realized i forgot a change of underwear. had to go without. the run to pick up the car was not the most pleasant thing in jeans again.

ran 2.6 miles after got home from work. don't know if i've ever run 4 different times in 1 day before.

1.6+6.2+1.6+2.6 = 12

2.71 miles from lower huntington lot to kristin's parents house. ran 4.22 miles back to car. Then ran 1.83 when got back home for 8.76 total