Easy 40 min w/ 8 strides during the last 10 min

CIM 2010 is 11 weeks from today

Yep, the thon will be be here before we know it.  But there is still plenty of time left for improvement.  The way I figure it, in about 3 weeks, I should be hitting prime form (does not mean 'peaked').  Shouldn't be any mental issues at that point and I will be pretty well adjusted to the faster paced runs.  Though, I can't begin to look too far ahead, because I must take the runs/workouts one at a time.  I don't really know why, but I am starting to get excited.

On the training log front, I ran for 1:45 today.  Running w/ Muz & Sidney made the time go by pretty damn fast, even if our planned route turned in to a free run frenzy.  Good times :-)

Race Prep #1 for CIM 2010 Training

The plan for the group was 15 miles at mgp.  Before the run, we were told to get in as many miles at mgp as possible, ceiling of 15.  I really & truly did not feel I was ready for 15 miles at this type of effort, esp since quality work started a mere 1.5 weeks ago.  To the point, I basically mind fucked myself before the run even started.  Bad as that may sound, I don't think the mind-frame issue is going to be an issue going forward.  More on that shortly.

Here's what went down (I was thinking 630s for the first set & maybe 620s if I was feeling super awesome after that):

Set 1 - 32:23 (635, 628, 624, 636, 620)
Set 2 - 32:17 (632, 624, 623, 627, 629)

So, somewhere in the middle of set 2 I decided I was going to stop at 10 miles.  My quads were feeling whacked & I made up my mind I was not going to force the issue.  I told Larry & Steve I was done; Steve though, told me to get back out there and I think Chris did too.  So I decided to start back up, but quickly changed my mind and went to weakling mode.  Third one turned out pretty ugly:

Set 3 - (724, 635, 730)

FWIW, I only really made an effort to run pace the 2nd mile, so I was able to get back in that zone.  It is just that I had already checked out mentally...

The results may look sorta ugly in print, but I am not too disappointed.  Yes, I would have liked to finish the workout, but we still have 11 weeks before the big race.  I just have to continue to improve, and as things stand, I feel like I am a good position to do that.

About 20 for the day

1st Tempo Run for CIM 2010 Training

I had a good one today.  This tempo run was the easiest feeling 'tempo' that I have ever run.  I felt smooth  & in control the entire time, a stark contrast from last week's Steady run.  I suppose I have shaken off a good portion of the rust.

Here's what the gremlin spit out:
555, 556, 558, 551

Easy Wed

My legs have been a lil tired & sore the last few days.  Today, though, they felt noticeably better.  Kamran, Asia, and I got in a good & relaxed 10. 

Tomorrow is the first 4 mile tempo run.  I'm thinking to...run a couple 6's & then up the effort level just slightly for the last 2 miles.  The last 12 min of the run should be interesting.

Hill circuits

Today, we did form running (high knees basically) up our std hill w/ a couple of loops at elevated effort added in. A set goes as such:  up the hill,  recovery jog down, up, 800m loop while up top, and back down - which equals one set.  We only did two.  Easy stuff.  I got in about 12 for the day.

ez mon

45 min - the ole legs were a lil tired today. Kept the pace super relaxed, we have a big week ahead of us.