My Better Me than You Log

[BamaDave]

Originally Posted by twinsavsvikingsfan

That's one of the reasons I do go on vacation. There's not much to do around my crappy little two-bedroom apartment.

I'd like to schedule you for weekend vacations at my place from now until around the end of October or first part of November.

[twinsavsvikingsfan]

05JUL06

speedwork

3x1600 meter repeats @ 6:30 w/ 800m jogs between

splits (lap times):

1 mile warmup jog to track

1 - 6:22 (1:35, 1:35, 1:36, 1:35)
2 - 6:19 (1:30, 1:36, 1:37, 1:36)
3 - 6:26 (1:34, 1:38, 1:39, 1:35)

1 mile cooldown back home

total distance 6.5 miles

These were a lot of fun and I'm really pleased with my results. Now, if I can only string together 3.1 miles at those paces....

The wind was pretty strong throughout and really picked up on my last set. I was running at least as hard, if not harder and had slower times. I don't think it was fatigue (though I was pretty tired by then) because I was tempted to do another repeat. I decided to stick to the plan, however, and just do the three. Probably a wise decision- I have 5 easy miles to do between classes tomorrow.

[twinsavsvikingsfan]

Originally Posted by BamaDave

I'd like to schedule you for weekend vacations at my place from now until around the end of October or first part of November.

[kmwest]

hey jim, don't have time to catch up on logs now but you might want to check this out:

www.wicked5k.com

sign up soon! The winner last year came in in 20:42. That's around your 5k pr, right?

[twinsavsvikingsfan]

I might beat my 10k PR on that race.

[BamaDave]

Nice job on the 1600's! And you were gulping over having to do them in 6:30. You blew that away!

[BamaDave]

Originally Posted by kmwest

hey jim, don't have time to catch up on logs now but you might want to check this out:

www.wicked5k.com

sign up soon! The winner last year came in in 20:42. That's around your 5k pr, right?

Didn't you run that one last year??? I can't believe they have a stretch where you have to use a rope. LOL.

[twinsavsvikingsfan]

Originally Posted by BamaDave

Nice job on the 1600's! And you were gulping over having to do them in 6:30. You blew that away!

Yeah, thanks, Dave! I couldn't imagine being able to do them in 6:30. I'm really psyched about it!

[twinsavsvikingsfan]

06JUL06

5.4 mile run
45:08 (8:21 avg pace)

Easy pace. I'm pretty tired- 4 days in a row of running. I got to run downtown and along the river again so, with the traffic, stairs and cutbacks along the path, my pace was probably a little faster- but not much.

[kmwest]

Originally Posted by BamaDave

Didn't you run that one last year??? I can't believe they have a stretch where you have to use a rope. LOL.

Yep, it's next weekend. I signed up for the "extra wicked" additional portion of course. It's limited to 50 runners and will remain a mystery until we hit it.

[kmwest]

Originally Posted by twinsavsvikingsfan

Yeah, thanks, Dave! I couldn't imagine being able to do them in 6:30. I'm really psyched about it!

whoops, I blew right past that post. so uh... great work! How long did your 800m jogs take?

[twinsavsvikingsfan]

Thanks km. My rest jogs were about 4:30-4:45.

[twinsavsvikingsfan]

06JUL06

pm workout

deads
185x10
235x3
295x2
245x4
295x3
315x2
These were tough, but not as tough as I thought they'd be after running 4 hours earlier. I upped the weights a little from the laast time I did this workout. I haven't pulled 315 in a while.

bench press
185x4
195x3
205x2
190x4
200x3
210x2
No change from back on the 21st. I'm happy to have been able to just match.

pullups (BW+)
10x4
25x3
35x2
15x4
30x3
40x2
I'm getting lighter; why aren't these getting easier? I dropped about 15 pounds between my visit to Milwaukee in early May and my last trip there.(though I probably gained half that back on the trip). Still, I was able to match my workout from the 21st.

Due to time constraints, I had to finish here and skip the BB curls.

Edit: I have to add that I probably gained the other half of that 15 lbs back tonight. What a major cheat. (Not that I eat especially clean) I was SO hungry after all my activity today, I ate half a big bag of lime Tostidos with salsa, 2 servings of taco salad, and a very large bowl of mint chocolate chip ice cream for dessert. Ugh, I think I'm going to be sick. I disgust myself sometimes.

[twinsavsvikingsfan]

07JUL06

4.9 mile easy/medium effort run
37:26 (7:40 avg pace)

2.44 miles - 19:08 (7:50)
4.88 miles - 18:17 (7:30)

Some more miles. I actually felt pretty good this morning. It was absolutely beautiful out and I would like to have run farther, but I am going to do 12 tomorrow as well as the fact I told the sitter I'd be back in about 45 minutes.

[twinsavsvikingsfan]

08JUL06

12.4 mile run
1:37:16 (7:51 avg pace)

1st half - 50:19 (8:07)
2nd half - 46:57 (7:34)

This was not too fun. I drew the short straw and got second shift for running. That wasn't too bad- my friend Sheila's youngest was asleep for most of the time I was watching the kids- except, by the time I got to the trail, the sun was high in the sky. It was pretty warm but the breeze helped somewhat. I also didn't behave as well as I should have the night before a long run. I took my daughter to her very first baseball game last night (along with a girl I'm semi-interested in) and the couple beers I had combined with some midnight PT had me pretty dehydrated this morning.

On a sad note, when I got back from my run this afternoon, I had a message from a former good friend of mine. We used to work together and go out drinking a lot. When I changed my lifestyle to follow a little more healthy and responsible path (as well as quitting the company), we drifted apart. The sad news is that his early teenaged son (I want to say about 15 y.o.) passed away the other day. I don't know exactly from what- I'm going to visit this evening- but he did have some medical problems. My daughter knew him a little so it was tough to tell her. I couldn't stop hugging her for a long time.


EDIT: This run put me at 41.5 MPW- my new weekly high.

[twinsavsvikingsfan]

10JUL06

4.3 mile run
37:30 (8:43 avg pace )

Yikes! I wanted to run a real easy pace as this is my taper week, but not that easy! Oh, well. It was a tough weekend.

[twinsavsvikingsfan]

11JUL06

3.8 mile run
31:50 (8:23 avg pace)

Ugh. I hope I feel better by Saturday. I'm tired.

[twinsavsvikingsfan]

11JUL06

PM core workout

hanging leg raise
3x12

swiss ball crunches
3x20

DB calf jump
3x12x20eh

BB ext rotation
3x12x45

back ext
3x12x25

I was so unmotivated to do this but I forced myself to go to the gym and get it in. I don't know what my problem is right now. Actually, it may be the fact I need a rest week after three weeks of higher mileage (34.6, 39.6, 41.5).

I'm questioning the sense in doing speedwork tomorrow as called for in my plan. I'd like to, then take Thursday off, and do an easy jog over to the packet pickup on Friday. I would then jog to the start line on Saturday morning as a warmup (about a mile).

Checking the weather for Saturday, it's l