Structured Fartleks

  We runners know about Fartleks, or speedplay, I like to have a structure to mine...I guess because I'm strange that way. I pick a starting point and run for a prescribed distance @  a desired pace.
   Today it was 1/10th mile @ mile pace (7:15's). I did six of 'em. It could really be called road intervals but I made it play, too. No more Hill reps during this training program!!
  Anyway, it's back to the "dog days" around here. The heat is on and I was out later this morn so I toasted pretty good. I am looking forward to Saturday, it's been nine months since I've been in a race, I have no aspirations! I look forward to seeing some friends, getting back in the feel of a race, and doing a Fast Continuous Run (FCR). Since I have no real base.....no real long runs....very little speed work....and still carrying 4 extra lbs I don't hold out any big dreams of busting 24 this Saturday. I do think I could break 26...I should hope so!?
  I really enjoy training....just a note of encouragement to all you young'uns out there; the older body still responds to training. Just take care to not get overweight guys(reduces testosterone), so 44:27 in time today, 99 degree heat index...I'm alive!! Peace!

Phase I done!

 I've logged seven consecutive weeks of at least three hours on the roads, the last four with hill reps making that period my strengthening phase, or base camp I. Now I hope to begin what I call base camp II. I know, I know, kinda hokie but I liken this training to Mtn climbing. You establish a base and prepare for the next segment.
  This next phase (building) I hope to reach 4-4.5 hrs on the roads with consistent track workouts adding in races for FCR training. Plus a real med long run....like maybe a 10  miler?
  Today a little 31 minute run finished the week with 21.9 miles this week. Building a solid base! Maybe a marathon is in my future? Peace!

Feeling the training

     So today was one of those experiences we all have....the run was a bear! I went out at noon and didn't expect the elements to have any impact, we are actually having a cool spell, but I sure did feel the heat. I had to break down and walk intermittently in order to survive. Finally I broke through and was able to finish decently. 53:08 in time and this makes reaching Base Camp II easy! I will arrive this week (20 miles) and will do another 20 mile week before I begin the climb again,. Must go mow the yard! It's about an acre so it takes a while. Hope you all have a great weekend! Peace!

My Babies

  You might remember that I planted around three hundred pine/deciduous saplings on my land back in '09. Here is a pic of the tallest one. I've also planted an additional 100 trees this year. Including both years I have five different species of pine, and 15 deciduous tree species. Have I told you I love trees?!
  Fooled around on the golf course today, took a walk this eve with my sweetheart, tomorrow will be a longish run as I conclude the final week in the strengthening phase. Peace!

Strengthening Phase

  So I'm having a little fun with this idea of training for a 5K. This week gets me to Base Camp II, or I am completing the traditional strengthening phase and beginning a building phase.
  I have put together four consecutive weeks of hill repeats and track runs with three additional easy runs. My heel is fine and all systems seem go...
   Beginning next week I will no longer be doing the hill reps but making the track workout the focus. Instead I'll make Monday a longer distance run. I will level off for one week, next week, then build in distance. By adding 10% increases each week for three weeks I should reach 27 miles a week by the end of Aug.
  All contingent on the heel with is not the primary pain spot now anyway!
  Today was the track work-out, this will have to move back to Saturday as school's starting soon. I made it by 7:15, a good warm-up then 2x800m, 1x600m, 1x400m, 1x200m, 1x100m. brief recovery between each segment. All came in at or under my hoped for 5k pace of 7:43 per mile.
  I wasn't really feeling it but plowed through anyway. I think as I now eliminate the hill reps this ought to make a difference at the track. If I was to continue in this training mode my goal race would be sometime in Oct. The next two races I have scheduled will not be goal races, but FCR's (fast continuous runs). My goal is to break 24min.
    Peace!! Stay cool! It's breaking the 100's here!

Lovin' Summer

   I've noticed the pattern of the Sun, lately, it's gradually drifting back to the South and the days are getting shorter. I so love Summertime. I guess all the fond memories I have of the old neighborhood. Man we had some fun!!
  Yet time is a relentless companion! It holds for no one and makes no concessions! I've been adding minutes to my daily runs and as many of you might know I've been on a long road of recovery from my own pride and stupidity, today I found myself the furthest I'd been from the house in quite a while. I even managed a negative split! I really felt good and the heel seems to be on a continued recovery, too.
   I wonder if any of you have read Dr. Sheehan's book "Running and Being". This book made quite an impression on me in around 1984-85. I got so much out of it! Like the magic six which I still do some to this day. I encourage you to get a copy.
  So 43 minutes yesterday, 50 minutes today, I'm on track for reaching base camp II! Peace!

A Pleasent Loneliness

  Sometimes you just get tired and want to unload on someone or about something! I've discovered over the years that it's best to impose self-control during those times! I always live to regret what I might say or do, yet perhaps sometimes it's necessary to at least try to tell your side! This is one reason I so love my time on the roads. To me running is private. It is a sweet and pleasant loneliness. A time to unload and reload! A time to search and regroup, to test and prove. I believe running is as natural to us as any other aspect of our existence. Man I'm thankful I am able to hit the roads.
  Our hottest days yet are upon us so I was out by 7am this morning. I did two miles warm-up then 11X175m hills. All reps were under one minute and I recovered better than last week. I need to fit five days into three this week! Have you ever had to do that? Leadership conference Thurs&Fri....(still might sneak in a round of golf). Peace!!