Playin in Dirt - Mar 6 - Mar 13 2011
Sunday Mar 13 - Outdoors Week 2 - Mark: 31 miles - Tim: 38.5
Mark: 25 minute steady run before work. 4 miles.
Tim: Easy jog. Ran 3 miles at a very relaxed pace. Just wanted to shake out the legs and make sure that I am feeling fresh mentally and physically.
Total of 3 miles
Saturday Mar 12
Mark: So I was at the Ventura Invitational alld day with NPHS and I just didnt really have a chance to get a workout in so I just took the day off. 0 miles.
Tim: Today I worked a track a meet, but I was able to sneak in a 35 minute run. I’ll call it 5 miles. I felt a little sluggish today, but made sure I took it easy so I can feel good tomorrow.
Total of 5 miles
Friday Mar 11
Mark: Tim talked me into doing a long run today so I ended up running like 38 minutes. 5.8 miles.
Tim: Man, Mark woke up extra early so that he could get his run in with me. We ran at about 6:45 am for 6 miles. Just over 40 miles. Felt nice and easy today. Off to work.
Total of 6 miles
Thursday Mar 10
Mark: Cruise intervals day (takes the place of our pace runs). We did a 1.75 mile warmup, then 2 miles in 5:26 and 5:21, 2.5 minutes rest, a mile in 5:17, 2.5 minutes rest, then finished with another mile in 5:12. 1.75 mile cooldown. 7.5 miles.
Tim: Loved the workout today. I am very pleased with how it went. I ran with Mark and felt pretty smooth considering it was one of the highest volume workouts that I have done in a while.
Total of 7.5
Wednesday Mar 9
Mark: Easy 27 minute run. 4 miles.
Tim: Ran 5 miles. Matt and I are trying to get a little more volume so we made sure to go over 4 miles.
Total of 5 miles.
Tuesday Mar 8
Mark: Matt and Tim went to the long stop, so I just stopped a street early and waited for them cuz my knee is really bothering me after yesterday. 4.5 miles
Tim: Yay, I ran 6 miles with Matt today, while Mark stopped and waited for us because he was too lazy. Matt and I are feeling good. I am excited about trying to run a 1500m this year.
Total of 6 miles
Monday Mar 7
Tim: Man!!! I was happy with today’s workout. Today I warmed up about 1.5 miles, including some strides. I have been re-motivated to train again with my new job. Mark, Matt and I went to the Newbury Park High School Track to do our workout today. It was a pretty track, but man it was sooooo windy out there! Honestly, this was the worst wind I have ever run in. Nevertheless it went well. I set out to run up to 6 X 800m around 2:30, with 2:30 rest. The first couple went very well and then on #3, I felt my calf pop a little bit. I have been dealing with some calf problems as of late. I quickly adjusted my stride and focused on relaxing. I got through the 3rd interval and pressed onward. I ended up running 5 X 800 today, but much faster than I thought I could. Thank you Matt for working on your rabbiting skills and blocking the wind for Mark and I!!!
1.5 mile warm up (with some strides)
5 x 800m (with 2:30 rest)
2 mile cool down
Total of 6 miles
Mark: Got Tim to come out to NPHS for the first time to do the workout. I did 6x800 in 2:24-2:24-2:20-2:17-2:14-2:09. That was much better than I thought it was going to go so I’m happy with that. I will need to try and start down around 2:17 next time...But I will say it does help having Matty in front breaking the wind for the whole workout :) So 1.5 mile warmup and 1 mile cooldown for 5.5 miles on the day.
