Saturday, February 28, 2009


11 miles, 1h09m, w/8 miles at 6:03 pace
Sleep: 5h, 4/10
Legs: 7/10
Weather: 48 degrees
Notes: A planned 7-10 miles at 6:05-6:15 pace ended up with me running 8 miles at 6:03 with Scott and Catlow. Felt a little tougher than last week, but a late night of band practice and some insomnia worked against me today.

7 miles, 49m, 6:53 pace w/1x650 downhill stride
Sleep: 8h 9/10
Legs: 8/10
Notes: Felt good. Slept in so I had to cut the run short.

6 miles, 42m, 6:59 pace
Notes: Slept in a little (kids are on break for a few days). Legs really felt good considering the workout the day before.

Thanks for the recent comments. Runnermint, I'll get to your questions in the next post.

Wednesday, February 25, 2009

Has it been a week already?

8 miles w/3 mile effort in 5:27, 5:27, 5:26
Sleep: 8h 8/10
Legs: 9/10
Weather: 55 degrees
Notes: A step up from a similar workout last week. The lungs felt the faster paces at only 800 in but seemed to relax over the last mile. The legs spun along without issue until about the last 1000, where I felt some fatigue.

It will take doubling this to get solidly under 34m for a 10K, but with a bit more sharpening and some recovery I think I could do it. As for 5K, which is the more immediate goal, it's not quite as clear cut.

I seem to be in a good pattern now, and I'm starting to feel like I'm keeping all three balls in the air (intensity, recovery, mileage). Keeping the long runs to 15 seems to help me feel more fresh on workout days, and I'm noticing that the paces are lagging more and more on the recovery days as the intensity moves up.

Mystery Coach has been the mastermind of balancing stamina, speed and sharpening, and he waves the "caution" flag at my car from time to time in an effort to keep me focused on recovery as we dial things up. Overall I'm feeling great.

9 miles, 1h01m, 6:45 pace
Sleep: 6h 6/10
Legs: 7/10
Weather: 60 degrees
Notes: 1x650 downhill stride brought the pace down. Felt pretty good

10 miles, 1h10m, 7:00 pace

14.5 miles, 1h45m, 7:19 pace
Notes: Easy run w/Lucas and Scott. A bit worn by the end, probably due to the slow pace and high temperature

10 miles w/7 mile marathon-ish pace, right around 6min miles
Notes: Apprehensive about this but I felt really good

8 miles, 55m, 6:54 pace
Notes: 1x800m stride downhill brought the pace down

Thursday, February 19, 2009


Humming along again. The legs felt great for a three mile effort yesterday, and overall I feel like I'm starting to round into form. The big races aren't until April/May, so it will take some restraint to keep moving up through the spring.

10 miles, 1h14m, 7:24 pace
Sleep: 7h 7/10
Legs: 6/10
Weather: 36 degrees
Notes: Nice slow run with Lucas. Legs were a bit tired

2/18/09 pm., 6 miles in 42 minutes, a little fatigued (probably too fast

8 miles w/3 miles at 5:35, 5:34, 5:36
Sleep: 7h 7/10 (a pattern here?)
Legs: 9/10
Notes: Good, good, good. Legs felt great for the effort, breathing crept up over the last section.

8 miles easy, no watch

Monday, February 16, 2009


Work is grinding me down a bit. My planned long run on Saturday turned into 11, and I ended up taking a zero on Sunday after working the art show at the gallery.

8 miles, 52 minutes, 6:38 pace
Sleep: 7h 7/10
Legs: 8/10
Weather: 39 degrees
Notes: Not much time, but the legs felt good so I ran a bit faster. The day off probably helped

2/15/09 Zero

11 miles, 1h17m, 7:04 pace
Sleep: 6h 6/10
Legs: 6/10
Notes: Late start and felt a bit tired throughout

8 miles, 58m, 7:13 pace
Notes: Really dragging so I took it easy. Perhaps it's a delayed reaction to the workout two days ago

8 miles, 56m, 7:11 pace
Notes: Felt surprisingly good for the day after a workout, but took it slow
Notes: Felt

Friday, February 13, 2009

"Stop when you're done"

Now the rest of the story; "but only after you have done 10" So what was the goal to be accomplished here? The feel aspect of speed training is one you'll be hard pressed to find a good physiological study on yet it is a key item of the Lydiard system.

Wednesday's workout for Mike was based on how well his steady state had moved up over the last few weeks. The goal was to move it up more and based on his recovery (Axiom #2 How well you recover is a better indicator of your condition that the workout itself) he did himself a world of good by getting to 10.

But how do you know when to push and when to quit?

This is where reading how you feel is important. In running a hard volume speed workout like the 10 X 1000 repeats (or 20 X 400, 10 X 800, or 6 X 2000) the goal is to work hard and long, to produce a large volume of lactate so that the all the mitochondria in all the fibers get good at soaking it up and using it as fuel. Much like a funnel there is only a certain rate that the lactate can flow into the mitochondria before it over flows and then have it show up in your bloodstream. The mitochondria can get very good at using lactate but it does no good to over fill the funnel (running too fast too soon). It also does no good if the workout is too short and they don't have much processing of lactate to do. You have to feed them at the right rate for a long time to get them good at processing lactate.

Mike needed to work hard to get to all the fibers but that had to be balance with the right rate so it was not just dumping it into his bloodstream. This is why the goal of ten and the holding back for the first three. The actual times were of a less of a concern, the volume of work at the right rate (which would allow him to get to ten) were the goals.

It is a balancing act but an important one if you want to realize your potential.

Thursday, February 12, 2009


8 miles, 58m, 7:15 pace
Sleep: 7h 7/10
Legs: 7/10
Weather: 45 degrees
Notes: Easy run, legs actually felt good after yesterday's double

2/11/09 pm.,
6.2 miles easy in 43 minutes

Wednesday, February 11, 2009


9 miles w/10x1000 on 5 minutes in 3:27, 26, 24, 20, 20, 14, 14, 15, 15, 13
Sleep: 7h 7/10
Legs: 7/10
Weather: 33 degrees, clear and breezy (cold for here)
Notes: Mystery Coach prescribed 10x1000 repeats, one every 5 minutes and starting with the first three at 3:30 then working down. The goal was to get all 10 in, which is different from Lydiard's usual "stop when you're done" on speed-work.

More to say on this later.

Tuesday, February 10, 2009


Training: 10 miles, 1h09m, 6:59 pace
Sleep: 7h 7/10
Legs: 6/10
Weather: 35 degrees, almost snow (icy rain)
Notes: Quads tight and a little fatigued, probably from running a few more miles than usual yesterday and today.

Monday, February 09, 2009


10 miles, 1h12m, 7:10 pace
Sleep: 7h, 7/10
Legs: 7/10
Weather: 46 and overcast
Notes: Nice slow run. Took the long loop to force 10 miles, though I was a bit fatigued at 8. No complaints

Sunday, February 08, 2009


15 miles, 1h43m, 6:55 pace
Sleep: 7h, 7/10
Legs: 7/10
Weather: 45 and overcast
Notes: Good long run, though I felt fatigued for the last 4 miles

I'm really hoping to get the miles up a bit over the next week, as I seem to keep running 8 milers when I should be running 10 milers. Overall the legs are feeling good, and if I can survive the next two weeks at work I should be in the clear.

Hope everyone has a good weekend. Here's a glimpse of February in Tucson, AZ:


Saturday, February 07, 2009


8 miles, 49m
Sleep: 6h 6/10
Legs: 8/10
Weather: 46 and windy
Notes: 7 mile steady state workout on the track in 6:06, 6:08, 6:05, 6:02, 6:00, 5:58, 5:50 (last mile was downhill back home). Felt absolutely great

Friday, February 06, 2009

Wrong Time of the Year

Sorry to go missing, but it's the busiest time of the year at work and I've let a few things slide. For the most part I'm putting in 8-10 milers with a weekly long run of 15 or so, and I've been adding either strides or pickups on alternating days or alternating slower with faster runs. The miles aren't as high as I'd like, but unfortunately neither are the sleep totals. Still, I'll try to keep updating with a bit more frequency.

8 miles, 58m, 7:15 pace
Sleep: 6h 6/10
Legs: 8/10
Weather: 50 degrees
Notes: Easy, easy, easy. Anticipating a workout tomorrow

8 miles, 53m, 6:38 pace
Sleep: 7h 7/10
Legs: 8/10
Weather: 48 degrees
Notes: 5x2 minute surges, one every 10 minutes or so. Felt great.

9 easy miles in the evening, around 7:20 pace

9 miles, 1h02m, 6:56 pace

8 miles, 56m, 6:59 pace

15.25 miles, 1h50m, 7:17 pace, felt good

6 miles, 38m, 6:23 pace, felt great out of the gate so I just rolled

10 miles, 1h09m, 6:56 pace

8 miles, 55m, 6:56 pace

7.5 miles, 52m, 6:58 pace

1/27/09, Zero

1/26/09, Zero