Category Archives: Reflections on Training

PM Workout: 10 Mar 11

March 10, 2011 By in Reflections on Training Tags: , , , Leave a comment

Ran a nice cool 8M tonight, and even managed to keep it under 7:00 the last couple of miles, which is a first in a while. Probably has something to do with the chilly weather that blew in to SC this afternoon. Listened to the new Lupe Fiasco album on the run…pretty swell. Could have done without the auto-tuning and some of the guest singing is a tad excessive, but underneath it, his rhymes are still on point and challenging.

Tomorrow should be sweet. There’s a 10k on base, and I’m going to run it as a long tempo. For some reason I feel like it would be a small miracle if I could hold 5:50-6:00 pace. Criminy. I need to get my head checked.

AM Workout: 10 Mar 11

March 10, 2011 By in Reflections on Training Tags: , , , Leave a comment

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Took yesterday off, which may not have been a great idea, considering how sore my calves and hammies were…but it was my birthday and it was nice to relax with Jen and the pup.

This morning: 2M warmup, then Big 10 from 1-10 with pullups, burpees, and situps; then KB/Row complex of 3 rounds of 5x44lb KB snatch each side + 500m row; then stability movements (5xsquat standing on balance ball, and resisted foot strike motions.

Going up instead of down on Big Ten was tough. Good to know…

PM Workout, 8 Mar 11

March 8, 2011 By in Reflections on Training Tags: , , , Leave a comment

2.5M WU/ 12 x 400 w/ 200 jog/2.5M CD with the Whitis Crew. Hammies and calves were unexpectedly sore from the AM workout; between that and not having racing flats or spikes right now, I didn’t feel very smooth. But, the splits came without too much effort: pretty much all between 79-81 (5:16-5:24 pace). 200 jogs were all < 60s…I was thinking during the workout that a year and a half ago, this would have been a pretty tough workout vs an easy workout for easing back into a training schedule. Huh.

So, why haven’t I broken 17 for 5k? Yeah, looks like it has something to do with that abnormally large melon resting atop my shoulders…time to throw on some spikes, shut down the cranium, and let it flow.