PM: first threshold workout of the season. Did 2 miles warmup and then did 2x1.65 miles on blackstone blvd at 6-6:05 pace (10:02 and 10:07). Didn't push it much. Just wanted to get it in. Was alone so just getting out there for a workout was decent. Times were fine for first workout. It was pretty windy and the course isn't very fast though not slow by any standard other than a compared to a track.
PM: 6.75 inc 3x2k @ 5:55 pace on the indoor track. It was seriously like 85 degrees in there. Why? I wonder if anybody would care if I went shirtless in there...
AM: 10.2 before breakfast is not always a good idea. It was fine today but I am always worried that I am gonna just feel like crap after a couple of miles because I have no calories in me. Temperature at start was 3 degrees. But I wore this technical 'bandana' thing that I won at a trail over my head, ears, and chin and my normal hat on top of that which made me nearly hot. But when I got back it took me a min or 2 just to get my keys out and open the door my hands were so cold.
PM: 1.5 inc 8 stridors and 4x200 in 29.96, 30.18, 29.61, 32.31 The last one I wasn't trying for that fast, I was really trying to relax and just see what the time was but I probably wasn't all that relaxed. These sessions (which will only ever be up to 8 200s at a time) are to improve my all out speed. They are done with pretty much full recovery (I took 3-4 min walking in between all of these except just 2 min before the last one because the gym was closing in subsequent workouts I might take even 5-6min walking rest).
AM: 5.15 mi in the 6+inches of fresh snow. Took 51 minutes and my legs didnt feel great because of the speed session.
PM: 6.5 mi better conditions but not great 1hr. I took it real easy and finally started to feel good in the last mile. Tomorrow is my first VO2max workout of the season. Its not gonna be very fun even with expectations low. Its a bit of a mix of vo2max and speed -- 4x800 @ 2:40-45, 4x400@75-78, 4x200@34-35 all with 200m recovery. I think I will aim for the higher end to make sure I don't crash and burn.
PM: 7.3 The gym was closed due to MLK day so I just did the workout by time. 4x2:45, 4x1:15, 4x35s with a min to a min:15 recovery jog from each. Felt bad to my stomach after the 3rd 800 but got the rest in. Felt like I was really moving for all of them. Probably wasn't going very fast but it felt good. For the 800's I just went at the highest speed I could maintain a 2 stride in/ 2stride out breathing pattern. Probably was good to do my first vo2max without knowing the real distances and times. This way I dont get discouraged but I still get it in. And Im not looking forward to vo2max on the indoor track anyway. I hope all this snow melts soon so I can use the outdoor track.
PM: 6.5 Everything is going according to plan. Feeling pretty good when I actually run with any calories in me. Otherwise I can still get the miles in just fine. I doubt I could do singles at this mileage while on a diet but running a max of 6.5-7 miles at a time isn't too bad on an empty stomach.
PM: 6.5 Saw several obvious posers out on blackstone today. One passed us and then immediately turned off and started going much slower. It is to be expected though. Yesterday was the first day of classes for the undergrads. The posers will all be sleeping in or huddled by their radiators by next week so whatever.
PM: 7.25 including 3x2k in 7:09 (5:43 pace), 7:18, 7:19 (5:50 pace) with 200m recovery then 4x200 in 37, 33, 35, 35 (was shooting for 35's to get some controlled speed on fairly tired legs). Thought about doing 4 2ks but I went a bit too fast (although it felt controlled I was feeling worse throughout the last rep so I deemed it not benefitial). I'll be trying for 4 next week. It is part of the progression. Later in the spring I will be doing the 5 mile continuous tempo runs.
PM: 6.5 Pretty fast because henry was there and is still fit but hasn't been doing lots of miles recently so he is tapered. Probably a little faster tan 7:30 pace. It was not uncomfortable at all but I don't see a reason to push it at all the day after a good workout. Gonna do 9-12 tomorrow morning so I'll probably either go out for another few in the afternoon or do a sprint workout just to hit the big 80. I might not hit it again for a while considering the workouts will be ramping up more and more.
AM: 10.25 fairly easy. Felt a bit fatigued from my workout on thursday. Legs were just a little weak. Aerobic system felt fine. Might or might not go out for run later to hit the big eight zero. Its silly but I will probably get antsy from all the coffee i drink in the afternoon anyway which a run always seems to cure.
PM: 7 including 4x800m, 4x400m, 4x200m all with 1min recovery in 2:38, 2:38, 2:40, 2:39, 74, 79, 77, 77, 32, 33, 32, 33. The 1min recovery was pretty hellish. The 400's were the hardest part as you can tell from the times. I just couldn't much speed up from the 800 speed and still recover. Then when I got to the 200's it was difficult but doable to muscle through them. Probably went too fast on the 800's for just 1min recovery. And I opened the first 400 of the first 800 in 75 lol (had to slow way down on purpose to hit a reasonable time for my fitness). Anyway, got it in which is what is important.
My diet is going well. I am 158 (down from 164 at the beginning of Jan) hydrated now and was 156.5 after the workout (which is an all time low for me... since I was full grown at least). I hope to keep losing 1-2lb per week until I am down to 145.
PM: 7 including 5x1k in 3:18, 3:20, 3:19, 3:22, 3:21 with 2min recovery jogs then 4x200 all in 32 low with 200m recovery jog. Solid vO2max workout with some speed at the end. First one felt super easy then it got harder. That is probably because I usually take 3-4min recovery with this workout by doing 400m jog really slowly.
