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Just a note:
McMillan's Even Steven workout was an awesome experience. Because this week's no. 1 workout will be Sunday's marathon-oriented long run and I just on Saturday ran tempo repeats, ES was a convenient option for "doing something else". I highly recommend this kind of multipaced workout. Go for it!
One year is gone since Lil' D was born. Time has really flied by during the last 12 months. Only time when time seems to be crawling is when I race.
Last week was relatively warm and suprisingly humid but I won't continue any further since I'm aware of the conditions in the US and in MD. Anyway, I have felt pretty thirsty every time I've been running. But still running-wise I'm now pretty satisfied and I hope that this feeling continues little longer.
Plan//Execution of last week's schedule:
M: Ez//Ez
T: Off (travelling)//Off
W: Tempo run 12 km @ MP//Tempo run 12 km @ sub MP
T: Longish run//Short and ez
F: Ez//Longish run w/ Jukka
S: 4x2km @ HMP// 4x2km'4min. @ sub HMP
S: Long bike ride (if triathletes will execute their plans)// 67 miles bike ride
This week will look like this:
M: Off
T: Ez
W: Even Steven (@MP/ez/@HMP/ez/@10kP/ez/@5kP/ez/sub5kP
T: Ez
F: Ez + striders
S: Ez + short hills
S: Long run 16-18 miles w/6 miles @ MP
Sweetie has her first Half-Ironman on Saturday and accordingly I was bit nervous the whole week and especially on Sat. Thus, it was right time for an ez week:
M: Off
T: Ez
W: Tempo run 5 km (17:31)
T: Ez
F: 20 x 200m with 200m jog: 36-37 secs
S: Off (Will be following sweetie's Half-Ironman!!!)
S: A sissy ass 7 miler. I was so tired after Saturdays activities. The run took place on a relatively hilly course. I spotted two snakes on my way. Snakes suck.
This on-going week will be following:
M: Ez
T: Off (travelling)
W: Tempo run 12 km @ MP
T: Longish run
F: Ez
S: 4x2km @ HMP
S: Long bike ride (if triathletes will execute their plans)
Execution of the week #2:
M: Ez
T: Tempo run 9 miles @ MP-HMP. I ran this on afternoon and during the run weather was easy on me. Workout felt controlled but after the run legs hurt a LOT!
W: Ez
T: Ez bike 40km. During the night the right foot started aching and I couldn't even step on it. In the morning it was even worse but luckily Dr. was hanging online and I got help via Facebook. It turned out that the joint of right big toe was too tight which caused pressure on nerves. Luckily after 30 minutes manipulation the pain left the body. I decided not to run on Thursday.
F: Ez + Myrtle Routine x 2
S: 10.5 km road race. A disaster. Hot conditions killed me. I won, but the pace was slower than on Tuesday. Insane and mental.
S: Long run 12 miles. I felt really tired but good company helped.
Vacation time is still on, but due to bad scheduling I have to work during the afternoons and evenings. It sucks.
This week will be easy and plan is (yes I try to follow 2+1 schedule):
M: Off
T: Ez
W: Tempo run 5-6 km + 5x1/1min.
T: Ez
F: 20-24 x 200m with 200m jog at 5K to 10K pace
S: Off (Will be following sweetie's Half-Ironman!!!)
S: Long run 20 miles
Now I'm heading to see Mudhoney performing at Klubi. C'ya.
Just ran an awesome workout yesterday. 9+ miles (15km) @ marathon pace + 5 miles of WU/CD. It has been 6 years since I last time did something this organized training. The workout was totally in my control even if the kebab roll (kebab ingredient rolled inside pizza, ) was willing and able to mess the whole thing up. In the evening my legs started to hurt like hell but in a good way. This morning's run with baby jogger was painful and slow.
Memo to me: never ever eat a kebab roll 120 minutes before your tempo run.
This time the vacation surprised me by starting a week too early. And this was only based on my false perception, not on the actual calendar. So from last Friday... screw you office. After learning on Tuesday that Thursday would be my last work day for a month, work kept me busy. Really busy.
Execution of week 1 for Berlin:
M: Ez + Myrtle Routine x 2
T: Ez
W: 3x2km'1km @ (5:50-5:40). Was too tired to run the fourth. It was early enough to think like this...
T: Ez + massage + evening bike ride 20 miles (ez)
F: Ez + MR x 2
S: Due to time constrains (I hadn't time for any longer run) and too hot conditions I ran a long run of 14 miles w/ 4 miles @ MP instead of 16/6. I mind this as a good start of something new.
S: Bike 64 miles. At the start sun was shining and in the end it rained. During the thunderstrom in between we had to stay away from the road.
Plan for week 2:
M: Ez
T: Tempo 7.5 miles @ MP-HMP
W: Ez
T: Ez + mini fartlek 5x1'1min. @ 5KP
F: Ez
S: 4x2km'3-4 min. or 10.5 km road race
S: Long run 16 miles
Nowadays when I'm not racing on track anymore, the Mid Summer is more relaxed and fulfilling (=lots of eating). Do you think that I'd have anything to complain about with this.
If I had a kick-ass start for last week, the rest of the week was busy at work, hurting my hamstring, but giving me a chance to run a moderate tempo run on early Thursday morning. Yes, this week was an ez one.
On Friday I ran with Jukka for 13 miles (6:50s) somewhere in the middle of nowhere. It was the first run for ages that didn't suck at all. Maybe running alone is not my thing? On Saturday I ate and biked 30+ miles in the evening. On Sunday I rode w/ sweetie for 50 miles which means that I skipped running on both days. That's how I roll these days. Last night, instead of running, I found myself in Helsinki in front the stage of Foo Fighters.
This weekend meant that I have now 3 months to prepare for Berlin. The current situation is to some degree worse than I planned. Hamstring/glute issue is still on and I'm supposed to focus my training more on distance now. Let's what comes up. Any guesses?
Plan for week 1:
M: Ez
T: Ez
W: 4x2km'1km @ HMP
T: Ez
F: Ez
S: Long run 16 miles w/ 5 miles @ MP
S: Bike
Oh and Darby: Yes for Pepsi Max!
Last Thursday core workout was just a dream. Luckily, on Friday I had chance to run about 7.5 miles around sunny Stockholm. Hamstring was relatively painful but I crushed my Swedish fellow morning joggers by finishing @ sub 6:30s. "That'll teach my hamstring, too", I thought. But it did not.
On Saturday I was feeling slightly off the whole and didn't hesitate to skip running (maybe this was because of B10 was held on the same day and that race still hurts me). Instead, I rode a "night rider" (summertime in Finland is all about lightly nights) comprising 50 miles in the late evening.
Then on Sunday I changed a planned 4x2km to a fartlek which was a huge success. Hamstring made some noise but the workout itself was okay - well, it went better than expected.
Today I was sneaked out for a 6 miler and finished that with Myrtle Routine. What a kick-ass start for a new week!
Monday was a day off but I did a set of 100s and 2xMyrtle Routine.
Yesterday morning I ran an ez 6 miler and did one set of short steep hills (following Brad Hudson's recommendations). Today I woke up bit later than planned and thus I was out running only at 6:30. Plan was to run a steady state run of 7.5 miles. And the plan was nicely executed. For the first time since the treadmill test running felt easy and enjoyable. Further, the pace was faster than a week ago even if HR was now lower. This is mostly explained by the change in the weather (last week 77F, now 50F and raining). Anyway, I don't feel miserable.
Tomorrow I will wake up in Stockholm (SWE) and most likely don't have any time slot for running. Core time?
It was been suprisingly warm recently. Temperature has been at 90s and that does not ease the pain. After Wednesday's massage therapist session left gluteus started co-operating and I was able to keep myself on the road. Thursday and Friday were easy.
Today I joined triathletes on their test run. It was - again - pretty warm (89F at 5 PM) for a tempo run, but since I skipped my morning session, there was no turning back. Result: total burnout w/ finished status. It was awful experience and made me wonder how in hell I was able to run with HCS crew in Columbia. The whole summer was like this. Tomorrow: longish run + biking.
