"Down the Ladder"
Row 1,600 meters (rest 2 minutes)
6.07.0; 1.54.6 (25)
Row 1,200 meters (rest 2 minutes)
4.34.3; 1.54.2 (25)
Row 800 meters (rest 2 minutes)
3.01.5; 1.53.4 (26)
Row 400 meters
1.29.5; 1.51.8 (27)
Notes: Cool little workout with a slightly different stimulus. The rest stays the same, but the interval length shortens. My goal was to increase my pace on each interval. Interestingly, I did this workout back in December of 2012 and totally bombed out. I held a 1.52.0 pace on the 1,600 and a 1.51.2 pace on the 1,200. However, I completely tanked and dropped to a 2.01.5 pace on the 800 and a 2.00.1 pace on the 400. Much better this time around.
Thursday, May 29, 2014
Wednesday, May 28, 2014
"Up-Hill Battle"
10 x 30-second hill sprints (rest 30 seconds; jog down hill; rest 60 seconds)
Notes: Most of my running trails are relatively flat, so I wanted to incorporate some hill sprints to acclimate to more inclines. This was a wonderful workout, although I went out a little too hot. Ideally, I aim to really hit my stride in rounds 4-6. Here, I hit my stride in round 2 and began to slow by round 4. Used the jog down the hill to control recovery. Slowed down quite a bit toward the end to allow my legs to regenerate before the next sprint.
10 x 30-second hill sprints (rest 30 seconds; jog down hill; rest 60 seconds)
Notes: Most of my running trails are relatively flat, so I wanted to incorporate some hill sprints to acclimate to more inclines. This was a wonderful workout, although I went out a little too hot. Ideally, I aim to really hit my stride in rounds 4-6. Here, I hit my stride in round 2 and began to slow by round 4. Used the jog down the hill to control recovery. Slowed down quite a bit toward the end to allow my legs to regenerate before the next sprint.
Tuesday, May 27, 2014
Tuesday, May 27, 2014
"Gearing Up (Again)"
Airdyne 45 minutes (<150)
Notes: Felt great coming off a rest day. Heart rate stayed very low for the first half of the piece. Maintained an average heart rate of 128 with a high of 152. Planning to gear up for the Provincetown 10K this Sunday. However, my motivation is lacking a bit after not getting into the Falmouth Road Race. We'll see how I feel by the end of this week.
Airdyne 45 minutes (<150)
Notes: Felt great coming off a rest day. Heart rate stayed very low for the first half of the piece. Maintained an average heart rate of 128 with a high of 152. Planning to gear up for the Provincetown 10K this Sunday. However, my motivation is lacking a bit after not getting into the Falmouth Road Race. We'll see how I feel by the end of this week.
Sunday, May 25, 2014
"Good Mix"
Row 5K (RPE 8) (am)
19.55.2; 1.59.5 (24)
Hyannisport Club (pm)
93
Notes: No juice during the first 2K or so. Found it very difficult to maintain a sub-2.00 pace. Settled in a bit, but it was still a tough piece.
Beautiful afternoon out on the course. Hadn't played golf in a couple of years. Felt surprisingly good with my swing and short-game. Played a stretch of holes from 8 through 14 where I was only +2. Finished awful with a triple, double, bogie, and a triple. A little bit tighter of a round and I'm right back in the mid-to-high 80s. Felt loose after rowing in the morning. Rowing is a good compliment to golfing.
Row 5K (RPE 8) (am)
19.55.2; 1.59.5 (24)
Hyannisport Club (pm)
93
Notes: No juice during the first 2K or so. Found it very difficult to maintain a sub-2.00 pace. Settled in a bit, but it was still a tough piece.
Beautiful afternoon out on the course. Hadn't played golf in a couple of years. Felt surprisingly good with my swing and short-game. Played a stretch of holes from 8 through 14 where I was only +2. Finished awful with a triple, double, bogie, and a triple. A little bit tighter of a round and I'm right back in the mid-to-high 80s. Felt loose after rowing in the morning. Rowing is a good compliment to golfing.
Saturday, May 24, 2014
"Running on Fumes"
Run 4.04 miles (<180)
31.22
Notes: Woke up at 4 in the morning to take Mary Catherine to the airport. I felt exhausted during this run. It felt as though my legs were moving but my eyes were closed. Maintained average heart rate of 169 with a high of 176. Contrast this with May 8th when I ran the same route in 30.38 with basically the same level of effort. Gotta get your sleep . . .
Run 4.04 miles (<180)
31.22
Notes: Woke up at 4 in the morning to take Mary Catherine to the airport. I felt exhausted during this run. It felt as though my legs were moving but my eyes were closed. Maintained average heart rate of 169 with a high of 176. Contrast this with May 8th when I ran the same route in 30.38 with basically the same level of effort. Gotta get your sleep . . .
Friday, May 23, 2014
Thursday, May 22, 2014
"The Difference a Day Makes"
Row 1K (RPE 5)
3.58.8; 1.59.4 (24)
Row 2K (RPE 7)
7.37.7; 1.54.4 (26)
Row 2K (RPE 8)
7.33.5; 1.53.3 (26)
Notes: So glad I decided to take yesterday off. Came back this morning with great energy both mentally and physically. Really attacked this workout, particularly the second 2K. I consider RPE 8 to be sustaining a very tough pace throughout and without a complete emptying of the tank at the finish. RPE 9 would be sustaining a competition-like pace throughout and without a complete emptying the tank at the finish. RPE 9+ involves emptying the tank -- it's basically the fastest you can go in a non-competition setting. RPE 10 is reserved for competition. My 2K PR is 7.19.1 from back in October. Rowing 2Ks at this slightly backed off pace is an absolutely amazing workout.
Row 1K (RPE 5)
3.58.8; 1.59.4 (24)
Row 2K (RPE 7)
7.37.7; 1.54.4 (26)
Row 2K (RPE 8)
7.33.5; 1.53.3 (26)
Notes: So glad I decided to take yesterday off. Came back this morning with great energy both mentally and physically. Really attacked this workout, particularly the second 2K. I consider RPE 8 to be sustaining a very tough pace throughout and without a complete emptying of the tank at the finish. RPE 9 would be sustaining a competition-like pace throughout and without a complete emptying the tank at the finish. RPE 9+ involves emptying the tank -- it's basically the fastest you can go in a non-competition setting. RPE 10 is reserved for competition. My 2K PR is 7.19.1 from back in October. Rowing 2Ks at this slightly backed off pace is an absolutely amazing workout.
Tuesday, May 20, 2014
Tuesday, May 20, 2014
"Sluggish"
Run 6.4 miles (<165)
56.39
Notes: Felt a bit "hung-over" from Sunday's race. Could tell right from the get-go that I didn't have much this morning mentally or physically. No real warm-up either. Maintained an average heart rate of 157 with a high of 166. May consider a rest day tomorrow.
Run 6.4 miles (<165)
56.39
Notes: Felt a bit "hung-over" from Sunday's race. Could tell right from the get-go that I didn't have much this morning mentally or physically. No real warm-up either. Maintained an average heart rate of 157 with a high of 166. May consider a rest day tomorrow.
Monday, May 19, 2014
Monday, May 19, 2014
"Flush"
Airdyne 45 minutes (<150)
Notes: Good to flush out the legs a bit from yesterday's race. Felt really strong today and really hammered away in the second half of the piece. Maintained an average heart rate of 133 with a high of 152. Back on the road tomorrow for some longer, slower distance work.
Airdyne 45 minutes (<150)
Notes: Good to flush out the legs a bit from yesterday's race. Felt really strong today and really hammered away in the second half of the piece. Maintained an average heart rate of 133 with a high of 152. Back on the road tomorrow for some longer, slower distance work.
Sunday, May 18, 2014
Sunday, May 18, 2014
"Osterville Piggy Trot"
Run 3.7 miles (<180)
27.15
Notes: Absolutely perfect conditions for this event. Low-60s, not a cloud in the sky, and zero humidity. Decided to use this event as a training piece as opposed to a pure "race." It was pretty simple: run as fast as you want so long as your heart rate stays below 180. This worked really well. Maintained an average heart rate of 175 with a high of 180. It was really nice to run at this pace (~7.33/mile). I felt powerful yet in control. It's a great racing pace because it leaves you with options. You can just cruise along steady or kicked it up a gear when needed. I felt as though I had a ton of juice left at the end if I needed to unload on the last mile. I plan to employ the same approach at the Provincetown 10K in two weeks, but will open things up on the last mile and go for broke since it's a qualifier. Had a ton of fun today and really enjoyed the experience.
Run 3.7 miles (<180)
27.15
Notes: Absolutely perfect conditions for this event. Low-60s, not a cloud in the sky, and zero humidity. Decided to use this event as a training piece as opposed to a pure "race." It was pretty simple: run as fast as you want so long as your heart rate stays below 180. This worked really well. Maintained an average heart rate of 175 with a high of 180. It was really nice to run at this pace (~7.33/mile). I felt powerful yet in control. It's a great racing pace because it leaves you with options. You can just cruise along steady or kicked it up a gear when needed. I felt as though I had a ton of juice left at the end if I needed to unload on the last mile. I plan to employ the same approach at the Provincetown 10K in two weeks, but will open things up on the last mile and go for broke since it's a qualifier. Had a ton of fun today and really enjoyed the experience.
Saturday, May 17, 2014
"Rainy-Day Rowing"
Row 10K (RPE 8)
43.01.0; 2.09.0 (23)
Notes: Felt like a true RPE 8 today. Tough, but never had to dig deep. Negative splits on each 2K down from 2.09.7 to 2.08.6 by the end. First time ever rowing a 10K with any type of intensity. Opened the garage door and rowed while staring out into the rain. Awesome workout.
Row 10K (RPE 8)
43.01.0; 2.09.0 (23)
Notes: Felt like a true RPE 8 today. Tough, but never had to dig deep. Negative splits on each 2K down from 2.09.7 to 2.08.6 by the end. First time ever rowing a 10K with any type of intensity. Opened the garage door and rowed while staring out into the rain. Awesome workout.
Thursday, May 15, 2014
Thursday, May 15, 2014
"Bonus"
Hike 90 minutes with Sayde (20# vest)
Notes: Got home from work earlier than expected today, so Sayde and I went for a hike. Maintained an average heart rate of 103 with a high of 136. Much of this hike was along the bike path, so it was pretty flat. Heart rate stayed very low during these portions compared to when we hit the trails.
Hike 90 minutes with Sayde (20# vest)
Notes: Got home from work earlier than expected today, so Sayde and I went for a hike. Maintained an average heart rate of 103 with a high of 136. Much of this hike was along the bike path, so it was pretty flat. Heart rate stayed very low during these portions compared to when we hit the trails.
Wednesday, May 14, 2014
"Cement Mixer"
Run 6 x 400 meters (rest 90 seconds between intervals)
1. 1.22
2. 1.23
3. 1.23
4. 1.21
5. 1.27
6. 1.26
Notes: Nice evening at the BHS track. Felt strong through the 4th interval, but simply couldn't recover for the last two intervals. Wind was there, but the legs stopped turning over. Felt like I was stuck in cement at the end. These tough intervals are a great compliment to the longer, slower stuff. I'd do even more speed stuff if I were training for a 5K. But 7 miles is really long and requires more pure endurance training.
Run 6 x 400 meters (rest 90 seconds between intervals)
1. 1.22
2. 1.23
3. 1.23
4. 1.21
5. 1.27
6. 1.26
Notes: Nice evening at the BHS track. Felt strong through the 4th interval, but simply couldn't recover for the last two intervals. Wind was there, but the legs stopped turning over. Felt like I was stuck in cement at the end. These tough intervals are a great compliment to the longer, slower stuff. I'd do even more speed stuff if I were training for a 5K. But 7 miles is really long and requires more pure endurance training.
Tuesday, May 13, 2014
Tuesday, May 13, 2014
"Mind-Fuck"
Row 5K (RPE 8)
19.53.1
Notes: Man, the first half of this workout was brutal. I kept thinking to myself: "how am I going to hold this pace?" These 5Ks sure can be difficult in that way because you hold a steady, but difficult, pace for the entire 20 or so minutes. It sure is a great workout, however, if you can make it through. Fortunately, I started to feel much better in the second half of the workout. Noticeable negative splits. Overall pace was 1.59.3/500 meters. Dropped to 1.58.9 and 1.58.5 for the final 1Ks. Looking to hit the track tomorrow after work to run some intervals.
Row 5K (RPE 8)
19.53.1
Notes: Man, the first half of this workout was brutal. I kept thinking to myself: "how am I going to hold this pace?" These 5Ks sure can be difficult in that way because you hold a steady, but difficult, pace for the entire 20 or so minutes. It sure is a great workout, however, if you can make it through. Fortunately, I started to feel much better in the second half of the workout. Noticeable negative splits. Overall pace was 1.59.3/500 meters. Dropped to 1.58.9 and 1.58.5 for the final 1Ks. Looking to hit the track tomorrow after work to run some intervals.
Monday, May 12, 2014
Monday, May 12, 2014
"Gearing Up"
Airdyne 45 minutes (<150)
Notes: So, it looks like we're running 3.7-mile road race this Sunday in Osterville. That's cool -- it should be a neat opportunity to open things up a bit and see what I can do. Today's workout was a good one. Went out easy for the first 15 minutes, settled in during the middle 15 minutes, and then hammered away a bit during the final 15 minutes. Maintained an average heart rate of 131 with a high of 153. Probably some rowing tomorrow.
Airdyne 45 minutes (<150)
Notes: So, it looks like we're running 3.7-mile road race this Sunday in Osterville. That's cool -- it should be a neat opportunity to open things up a bit and see what I can do. Today's workout was a good one. Went out easy for the first 15 minutes, settled in during the middle 15 minutes, and then hammered away a bit during the final 15 minutes. Maintained an average heart rate of 131 with a high of 153. Probably some rowing tomorrow.
Sunday, May 11, 2014
Sunday, May 11, 2014
"Baked"
Run 6.4 miles (<165)
56.14
Notes: This was actually the longest run I've ever done. It felt tough today even though I was running at an easy pace. I really struggled to keep my heart rate under the cap. Maintained an average heart rate of 159 with a high of 167. Ended up with an 8.47 minute/mile pace. The biggest difference today was the fact that it was warmer and the sun was glaring down on me for most of the run. Perhaps the body just needs some time to acclimate to the warmer weather.
Run 6.4 miles (<165)
56.14
Notes: This was actually the longest run I've ever done. It felt tough today even though I was running at an easy pace. I really struggled to keep my heart rate under the cap. Maintained an average heart rate of 159 with a high of 167. Ended up with an 8.47 minute/mile pace. The biggest difference today was the fact that it was warmer and the sun was glaring down on me for most of the run. Perhaps the body just needs some time to acclimate to the warmer weather.
Saturday, May 10, 2014
Saturday, May 10, 2014
"Detox"
Hike 7.5 miles with Sayde (20# vest) (am)
Bike 90 minutes (pm)
Notes: A few too many beers at Sam Diego's last night earned me some low-level aerobic work today. Sayde and I finished the hike in just over 94 minutes. I maintained an average heart rate of 118 with a high of 168. The 168 was a bit of a fluke, though, because we sprinted up a hill to avoid another dog that was loose on the trails with no owner in sight. After a few hours on Saturday chores, Mary Catherine and I took to the Old Colony Rail Trail for a relaxing ride. We rode all the way to the Chatham baseball field and back. It was very nice.
Hike 7.5 miles with Sayde (20# vest) (am)
Bike 90 minutes (pm)
Notes: A few too many beers at Sam Diego's last night earned me some low-level aerobic work today. Sayde and I finished the hike in just over 94 minutes. I maintained an average heart rate of 118 with a high of 168. The 168 was a bit of a fluke, though, because we sprinted up a hill to avoid another dog that was loose on the trails with no owner in sight. After a few hours on Saturday chores, Mary Catherine and I took to the Old Colony Rail Trail for a relaxing ride. We rode all the way to the Chatham baseball field and back. It was very nice.
Thursday, May 8, 2014
Thursday, May 8, 2014
"Pushing the Pace"
Run 4.04 miles (<180)
30.38
Notes: Really got after it this morning. Good warm-up of some Airdyne, mobility, and a few 400s. Pushed hard throughout this run and was in a great place mentally to do so. Actually gave myself two options depending on how I felt upon waking: this run or a 60-minute hike. Glad I chose this run as I was able to run at a 7.35/mile pace today. Maintained an average heart rate of 169 with a high of 178. Rest day tomorrow before picking things back up on the weekend.
Run 4.04 miles (<180)
30.38
Notes: Really got after it this morning. Good warm-up of some Airdyne, mobility, and a few 400s. Pushed hard throughout this run and was in a great place mentally to do so. Actually gave myself two options depending on how I felt upon waking: this run or a 60-minute hike. Glad I chose this run as I was able to run at a 7.35/mile pace today. Maintained an average heart rate of 169 with a high of 178. Rest day tomorrow before picking things back up on the weekend.
Wednesday, May 7, 2014
Wednesday, May 7, 2014
"The Middle Zone"
Row 7 x 750 meters (rest 2 minutes)
1. 2.51.8 (26)
2. 2.52.2 (26)
3. 2.52.0 (26)
4. 2.51.0 (26)
5. 2.51.7 (26)
6. 2.51.2 (26)
7. 2.50.7 (26)
Notes: 750 meters is obviously half-way between 500 meters and 1K. However, it seems to feel worse than both. 2 minutes isn't much time to recover and the work period is long enough that you have to sit in the suck-zone for a good period of time. I held up okay today, but definitely worked pretty hard. Total time was 20.00.6 with an average pace of 1.54.3 (26).
Row 7 x 750 meters (rest 2 minutes)
1. 2.51.8 (26)
2. 2.52.2 (26)
3. 2.52.0 (26)
4. 2.51.0 (26)
5. 2.51.7 (26)
6. 2.51.2 (26)
7. 2.50.7 (26)
Notes: 750 meters is obviously half-way between 500 meters and 1K. However, it seems to feel worse than both. 2 minutes isn't much time to recover and the work period is long enough that you have to sit in the suck-zone for a good period of time. I held up okay today, but definitely worked pretty hard. Total time was 20.00.6 with an average pace of 1.54.3 (26).
Tuesday, May 6, 2014
Tuesday, May 6, 2014
"Can't Stop/Won't Stop"
Run 5.72 miles (<165)
50.41
Notes: Starting to feel scary good. This was the same run I did back on April 21st. It's a run along the Old Colony Rail Trail to Great Western Road. Ran it last time in 53.53 with an average heart rate of 156. Shaved more than 3 minutes off that time this morning and maintained an average heart rate of 155 (high of 165). Good stuff. Keep on rolling, baby!
Run 5.72 miles (<165)
50.41
Notes: Starting to feel scary good. This was the same run I did back on April 21st. It's a run along the Old Colony Rail Trail to Great Western Road. Ran it last time in 53.53 with an average heart rate of 156. Shaved more than 3 minutes off that time this morning and maintained an average heart rate of 155 (high of 165). Good stuff. Keep on rolling, baby!
Monday, May 5, 2014
Monday, May 5, 2014
"Building"
Airdyne 45 minutes (<150)
Notes: Felt like an absolute monster this morning. Feeling very confident about what I'll be able to do in another 3+ months. I'm learning the most effective ways to use the rowing machine, Airdyne, and my hikes to compliment my running. For me, this means rowing very hard, Airdyne in the sub-150 range, and hiking for a long duration at low intensity. It seems to be the ideal recipe. Maintained an average heart rate today of 134 with a high if 152. Back on the road tomorrow!
Airdyne 45 minutes (<150)
Notes: Felt like an absolute monster this morning. Feeling very confident about what I'll be able to do in another 3+ months. I'm learning the most effective ways to use the rowing machine, Airdyne, and my hikes to compliment my running. For me, this means rowing very hard, Airdyne in the sub-150 range, and hiking for a long duration at low intensity. It seems to be the ideal recipe. Maintained an average heart rate today of 134 with a high if 152. Back on the road tomorrow!
Sunday, May 4, 2014
Sunday, May 4, 2014
"Sun-shine"
Row 5K (RPE 8) (am)
19.54.0
Hike 5 miles (20# vest) (pm)
64 minutes & 20 seconds
Notes: Absolutely beautiful Cape Cod day. Rowed in the driveway this morning under the sun. Lowered the damper slightly to 130, which makes it a bit more conditioning-based and less pulling-based. I maintained an average pace of 1.59.4 at 25 strokes/minute. Stroke rate was slightly higher in the final 2K, which had me working very hard. Closer to RPE 9 than 8.
Gorgeous hike on the Island Pond Loop Trail in Harwich. It is 2.5 miles and we walked the loop twice. Maintained an average heart rate of 112 with a high of 138. Ideally, my heart rate would be higher throughout or the hike would be longer.
Row 5K (RPE 8) (am)
19.54.0
Hike 5 miles (20# vest) (pm)
64 minutes & 20 seconds
Notes: Absolutely beautiful Cape Cod day. Rowed in the driveway this morning under the sun. Lowered the damper slightly to 130, which makes it a bit more conditioning-based and less pulling-based. I maintained an average pace of 1.59.4 at 25 strokes/minute. Stroke rate was slightly higher in the final 2K, which had me working very hard. Closer to RPE 9 than 8.
Gorgeous hike on the Island Pond Loop Trail in Harwich. It is 2.5 miles and we walked the loop twice. Maintained an average heart rate of 112 with a high of 138. Ideally, my heart rate would be higher throughout or the hike would be longer.
Saturday, May 3, 2014
Saturday, May 3, 2014
"Friendly Running"
Run ~45 minutes (<165)
Notes: The track was occupied at BHS, so Bobby and I took to the trails of Osterville. It was a beautiful morning and it was fun to run with another person for a change. I was so focused on the new sights and sounds and on talking to Bobby that I almost forgot I was running. We kept it very smooth and relaxed and just jogged it out. I felt phenomenal during the second half of the run. We need to get Paul to walk us through the actual Cross-Country course so that we can run that one. Found another amazing 2.5-mile trail loop in Harwich this afternoon with MC and Sayde. I plan to incorporate this trail into my training.
Run ~45 minutes (<165)
Notes: The track was occupied at BHS, so Bobby and I took to the trails of Osterville. It was a beautiful morning and it was fun to run with another person for a change. I was so focused on the new sights and sounds and on talking to Bobby that I almost forgot I was running. We kept it very smooth and relaxed and just jogged it out. I felt phenomenal during the second half of the run. We need to get Paul to walk us through the actual Cross-Country course so that we can run that one. Found another amazing 2.5-mile trail loop in Harwich this afternoon with MC and Sayde. I plan to incorporate this trail into my training.
Thursday, May 1, 2014
Thursday, May 1, 2014
"Withering Away"
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.49.4 (25)
2. 3.50.0 (26)
3. 3.49.0 (26)
4. 3.49.7 (26)
5. 3.49.2 (26)
Notes: Combined time for all intervals was 19.07.2. Goal was sub-1.55 pace for the entire workout and I barely accomplished it with a 1.54.7 (25) average. My leg drive and pull don't feel as powerful. It seems that my leg strength and pulling power are slowly fading away, but that's to be expected. I was doing a ton of squatting and pulling before. I actually thought today it might be cool to train for the C.R.A.S.H.-B once Falmouth is over. But, one thing at a time.
Row 4-5 x 1K (rest 3 minutes between intervals)
1. 3.49.4 (25)
2. 3.50.0 (26)
3. 3.49.0 (26)
4. 3.49.7 (26)
5. 3.49.2 (26)
Notes: Combined time for all intervals was 19.07.2. Goal was sub-1.55 pace for the entire workout and I barely accomplished it with a 1.54.7 (25) average. My leg drive and pull don't feel as powerful. It seems that my leg strength and pulling power are slowly fading away, but that's to be expected. I was doing a ton of squatting and pulling before. I actually thought today it might be cool to train for the C.R.A.S.H.-B once Falmouth is over. But, one thing at a time.
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