|11/07||p.m 越野 20k|
|11/08||p.m 起伏馬路 16.1k (4:28/k), 重訓|
|11/09||p.m 跑步機 16.1k (4:18/k)|
|11/10||p.m 4k, 土路 1.2k x5 (慢跑0.6k): 4:12, 4:07, 4:09, 4:09, 4:06, 4.5k|
|11/11||p.m 起伏馬路 18k (4:26/k), 重訓|
|11/12||p.m 跑步機 16.1k (4:18/k)|
|11/13||p.m 4k, 100m x4, 田徑場 3200m x3 (慢跑800m): 11:21, 11:19, 11:17, 4k|
里程數 122.9k (4:28/k)
|11/14||p.m 越野 20k (4:27/k), 重訓|
|11/15||p.m 跑步機 12k (4:16/k)|
|11/16||a.m 越野 7.3k (100m x6)|
|11/17||p.m 2k, 起伏馬路 30.5k (2:05:16, 4:06/k), 2k|
|11/18||p.m 越野 16.1k, 重訓|
|11/19||p.m 跑步機 16.1k (4:15/k)|
|11/20||p.m 4k, 100m x4, 田徑場 400m x15 (慢跑200m): 76-78, 73, 4k|
里程數 123.2k (4:26/k)
|11/28||p.m 越野 20.3k (4:25/k)|
|11/29||p.m 土路 16.1k (4:16/k), 重訓|
|11/30||p.m 跑步機 16.1k (4:14/k)|
|12/1||p.m 3.4k, 田徑場 16k (59:51, 3:44/k), 3.4k|
|12/2||p.m 越野 18k (4:25/k), 重訓|
|12/3||p.m 越野 10k (4:17/k)|
|12/4||p.m 2k, 起伏馬路 35.7k (2:24:40, 4:03/k), 2k|
里程數 143k (4:15/k)
|12/5||p.m 越野 16.1k, 重訓|
|12/6||p.m 土路 16.1k (4:16/k)|
|12/7||p.m 跑步機 16.1k (4:11/k)|
|12/8||p.m 4.1k, 100m x4, 田徑場800m x5 (慢跑400m): 2:38, 2:38, 2:39, 2:40, 2:36, 4.3k|
|12/9||p.m 越野12k (4:30/k)|
|12/10||p.m 跑步機 8k (4:19/k)|
|12/11||a.m 4k, 100m x6, 起伏馬路7.2k (25:29, 3:32/k, 聖誕接力), 4k|
里程數 98.6k (4:23/k)
|12/12||p.m 越野 20k (4:26/k)|
|12/13||p.m 土路 16.1k (4:16/k), 重訓|
|12/14||p.m 越野 10k|
|12/15||p.m 跑步機 10k 漸速跑 (3:55/k)|
|12/16||a.m 越野 7k (100m x4)|
|12/17||a.m 起伏馬路 30k (2:07:29, 4:15/k): 3.5k, 10k@3:44/k, 8k草地, 5k@3:36/k, 3.3k|
|12/18||p.m 越野 18k (4:36/k), 重訓|
里程數 111.1k (4:24/k)
土路 1.2k x5 (慢跑0.6k): 4:12, 4:07, 4:09, 4:09, 4:06
田徑場 3200m x3 (慢跑800m): 11:21, 11:19, 11:17
起伏馬路 30.5k (2:05:16, 4:06/k)
田徑場 400m x15 (慢跑200m): 76-78, 73
11/20週日跑這循環的間歇，距離比較短的400m間歇，計畫是配間歇配速 (I pace)、3-5k配速，中間慢跑200m一共15趟。很久沒有跑這種速度，剛開始有點不習慣，有種一直在衝的錯覺，大概五趟之後比較適應了，跑起來比較像在跑3-5k配速的感覺；15年前剛開始練跑時曾比過400m，總覺得現在完全是不一樣且完全沒速度身體；無論如何，有達到最大攝氧訓練的效果即可。
田徑場 16k (59:51, 3:44/k)
12/1週四跑穩定跑、馬拉松配速跑16k，由於天色已暗，在馬路上進行有點危險，就在田徑場上跑；配速設定為每圈90秒，大概每1英里（4圈）分段計時看一下，看十次錶就跑完比看40次感覺輕鬆一點。大致上穩穩得跑在6分整/4圈 (3:45/k)，最後3英里 (12圈) 加一點，大概5:55、5:55、5:48跑完，比想像中好，至少比三週前進入狀況多了。
起伏馬路 35.7k (2:24:40, 4:03/k)
田徑場800m x5 (慢跑400m): 2:38, 2:38, 2:39, 2:40, 2:36
起伏馬路7.2k (25:29, 3:32/k, 聖誕接力)
12/11週日參加聖誕接力，由於必須要比較早離開，所以跑第一棒；這場當作高強度乳酸門檻跑，跑出去之後前半是下坡，想跑快一點結果普通，前兩英里 (3218m) 約3:27/k，然後轉上坡開始覺得頗吃力，跟幾個跑者互相拉鋸；過4k時，右鞋墊竟然逐漸滑出，我試圖想改變下腳的姿勢挽救，不然整個滑出來的話還要回去撿，所幸它滑出半個頭就停止了，不過前半腳掌接觸的是頗硬、縫線的鞋底就是。最後3k左右都是跟相同幾個跑者拉鋸，大概最後1k大家各自保持3-5m距離成一直線，頗巧的是直到衝刺接棒都沒有改變順位，跑完馬上雙手撐膝，算是這一季第一次完全盡力的一次。
起伏馬路 30k (2:07:29, 4:15/k):
3.5k, 10k@3:44/k, 8k草地, 5k@3:36/k, 3.3k
然後忙了五天，12/17週六才跑了本循環的第三個強度，想利用一個「雙比賽」(Double Race) 來跑一個Jack Daniel類型的馬拉松訓練：熱身 + 10k比賽 + 輕鬆跑40-60分 + 5k 比賽 + 收操，共30k+。
|11/07||p.m XC 12.5M|
|11/08||p.mhilly road 10M (7:11/M), weight|
|11/09||p.m treadmill 10M (6:55/M)|
|11/10||p.m 2.5M, dirt 1.2k x5 (jog 0.6k): 4:12, 4:07, 4:09, 4:09, 4:06, 2.8M|
|11/11||p.m hilly road 11.2M (7:09/M), weight|
|11/12||p.m treadmill 10M (6:55/M)|
|11/13||p.m 2.5M, 100m x4, track 3200m x3 (jog 800m): 11:21, 11:19, 11:17, 2.5M|
Mileage 76.4M (7:11/M)
|11/14||p.m XC 12.5M (7:10/M), weight|
|11/15||p.m treadmill 7.5M (6:51/M)|
|11/16||a.m XC 4.5M (100m x6)|
|11/17||p.m 1.2M, rolling road 19M (2:05:16, 6:35/M), 1.2M|
|11/18||p.m XC 10M, weight|
|11/19||p.m treadmill 10M (6:49/M)|
|11/20||p.m 2.5M, 100m x4, track 400m x15 (jog 200m): 76-78, 73, 2.5M|
Mileage 76.6M (7:09/M)
|11/28||p.m XC 12.7M (7:06/M)|
|11/29||p.m dirt 10M (6:51/M), weight|
|11/30||p.m treadmill 10M (6:48/M)|
|12/1||p.m 2.1M, track 10M (59:51, 5:59/M), 2.1M|
|12/2||p.m XC 11.2M (7:06/M), weight|
|12/3||p.m XC 6.2M (6:54/M)|
|12/4||p.m 1.2M, rolling road 22.2M (2:24:40, 6:31/M), 1.2M|
Mileage 88.8M (6:49/M)
|12/5||p.m XC 10M, weight|
|12/6||p.m dirt 10M (6:51/M)|
|12/7||p.m treadmill 10M (6:45/M)|
|12/8||p.m 2.5M, 100m x4, track 800m x5 (jog 400m): 2:38, 2:38, 2:39, 2:40, 2:36, 2.7M|
|12/9||p.m XC 7.5M (7:15/M)|
|12/10||p.m treadmill 5M (6:57/M)|
|12/11||a.m 2.5M, 100m x6, hilly road 4.5M (25:29, 5:41/M, Christmas Relays), 2.5M|
Mileage 61.3M (7:03/M)
|12/12||p.m XC 12.5M (7:09/M)|
|12/13||p.m dirt 1M (6:51/M), weight|
|12/14||p.m XC 6.2M|
|12/15||p.m treadmill 6.2M progression (6:19/M)|
|12/16||a.m XC 4.3M (100m x4)|
|12/17||a.m hilly road 18.6M (2:07:29, 6:49/M): 2.2Mk, 6.2M@5:59/M, 5M grass, 3.1M@5:45/M, 2.1M|
|12/18||p.m XC 11.2M (7:24/M), weight|
Mileage 69M (7:05/M)
After PAUSATF XC Championship, due to the busier life as the final term of the semester approaching, there is less and less time for running twice a day, so I decided to start running once a day. Also because of the busy life, I didn’t quite have the time to write the training log every week or two, so this post includes more than a month of log. It actually shows and compares how I use 9-10 days cycle.
Cycle 1: 11/7-11/17
Dirt 1.2k x5 (jog 0.6k): 4:12, 4:07, 4:09, 4:09, 4:06
I felt quite sore after the PA XC Champ, maybe because I haven’t done much XC workouts and races at really hard effort. Anyways, I felt much recovered on the third day. On Thursday November 10th, I planned to do a track workout, but got to know that the track was closed before heading to the track. I change the training location to the Polo Field. The workout was quite simple: 1 lap of Polo Field (0.75M) 5 times with half lap jog in between. Sort of a VO2max workout with hard running and recovery in time ratio of 4:3.
I ran at pretty hard effort, which was quite panted. I checked watch every half lap (0.6k). It got dark pretty soon after I began the workout, so I ran the 3rd to 5th rep in the dark. Although I could see the dirt track in lighter color, but couldn’t see the stones or small objects on the ground, so I pretty much ran with caution. I could not really feel I was moving in the dark, which was surreal. I just ran by feeling whole the time like just keeping moving the arms and legs to make myself panted. Some more real feeling was the dirt road that had different deepness of sand. Finished the workout smoothly anyway. Maybe I should do the workout with some light in the dark.
Track 3200m x3 (jog 800m): 11:21, 11:19, 11:17
Sunday 11/13, I did a threshold type of workout. Due to the recent struggle of unable to maintain a reasonable pace for more than 10 minutes, I ran this one in interval way — 2-mile by 3 times on the track with 800m jog in between. I ran at a very conservative pace for the 1st rep — 5:40/M pace, then slightly speeded up for the other 2. I covered the threshold pace for 6 miles eventually. Kind of boost the confidence a little.
Rolling road 19M (2:05:16, 6:35/M)
Thursday 11/17, I planned to run a Turkey Trot for a workout with long cool-down as a long run day. But I overslept and woke up just 1 hour before the race. So I decided to keep sleeping. In the afternoon, I did a long run around the 1.58 loop in Golden Gate Park at the fastest effortless pace. Then gradually speeded up after 75% of planned distance based on how I felt. I drank water every 2 laps. I feel 1.58 mile loop is not too short to feel boring; and not too long to maintain the rhythm. It is kind of the way for me to have some tempo and long run with consistent effort in hilly and windy San Francisco.
Cycle 2: 11/18-12/2
track 400m x15 (jog 200m): 76-78, 73
The workout on Sunday 11/20 was the interval of this cycle. I did a short one — 15 times of 400m at interval or 5k pace with 200m jog in between. I hadn’t run this pace for a while, so felt stiff at the beginning, kinda like keeping sprinting. It got much better after 5th rep, more like 3-5k pace. I once raced 400m when I first started running competitively. But I feel I have a totally different body now without any speed at all. After all, it was fine as long as I got my VO2max trained.
Track 10M (59:51, 5:59/M)
Thursday 12/1 was a steady run or marathon pace run for 10 miles. Due to the darkness, it was dangerous to run on the road, so I did it on the track. The planned pace was 90 seconds per 400m. I checked the watch every 4 laps which was 1 mile. So it would be finished after checking the watch for 10 times…felt easier than checking the watch for 40 times. It was pretty stable and even, I pretty much ran at 6:00 pace for the first 7 miles, then I speeded up a little for the last 3 miles with 5:55, 5:55 and 5:48. It was better than I thought compared to the workout 3 weeks ago.
Rolling road 22.2M (2:24:40, 6:31/M)
Sunday 12/4 was a long run. Like the effort of the long run in last cycle with 2 more laps (3.16 miles) which was 22.2 miles. Same as last time, started at the fastest easy pace, but found it was a little faster than last time. I decided to stick with the feeling rather to hold it back. As a result, I maintained this pace evenly through the whole long run. I still felt heavy during the last 2 laps, due to the distance. My legs were especially sore during the uphill. I tried to speeded up a little bit to 6:25/M for the last 2 laps in order to train the body to work with fatigue.
Cycle 3: 12/3-12/17
This cycle was at the last 2 weeks of the semester, so sometimes I didn’t have too much time and tired to run too much. I spent 2 weeks to finish 3 workouts. There were 2 workouts were run with races, due to the solo training for several weeks.
track 800m x5 (jog 400m): 2:38, 2:38, 2:39, 2:40, 2:36
Thursday 12/8 was a lighter quantity of VO2max workout. I wasn’t really motivated due to the darkness and the rain. I seized the time, ran to the track and began the interval. Because of the rain and my mood, I lower the pace to like 5 seconds slower than the ideal pace. Still felt panted, but it was only 5 times, so felt short compared to the recent training.
Hilly road 4.5M (25:29, 5:41/M, Christmas Relays)
Sunday 12/11 was the Christmas Relay. Because I needed to leave earlier to work for the final, so I ran the first leg. This race was a hard tempo for me. The first 2 miles were downhill, I was aiming for some fast pace but actually not really. The time for 2-mile was like 11 minute flat. It felt quit tough when it turned into the uphill. Unexpectedly, the right insole came out after 2.5 miles gradually. I tried to adjust the running form in order to keep it inside, otherwise, I had to turn around and pick it up. Fortunately, half of it stayed inside and didn’t move anymore, but my forefoot was running with a firmer and thinner midsole. It was a seesaw battle between 3 runners and myself. The oder was shaped at the last half mile, everyone had a 3-5m gap between each. Coincidently, the order didn’t change until the exchanging. My hands were on my knee right after the finish, the first all out effort this season.
Hilly road 18.6M (2:07:29, 6:49/M):
2.2Mk, 6.2M@5:59/M, 5M grass, 3.1M@5:45/M, 2.1M
After 5 busy days, I did another workout on Saturday 12/17. I used the Double Race to run a Jack Daniel style of marathon workout.
At the same time, Mr. Tu, who was on his business trip in San Francisco invited us to have some run together with a car. He agree with the idea of racing after I asked him, really appreciate him!
It was 33 degree F on the race day. Fortunately the weather was calm and dry. Started the 10k after the warm-up. The plan was running at marathon effort. The way out was downhill, I ran at around 5:40-52/M pace. The way back was uphill, I ran at around 6:00-6:10/M pace. I caught 2 guys during the way back, we had some chat after finish. Then I changed shoes for the half time easy run.
I ran around a 500m loop grass field for 40 minutes. Although I had about 1 hour between 10k and 5k, but I didn’t want to rush to change shoes, cloths and drink.
The 5k was planned to run at threshold pace or simply run as hard as I could. After the start, The first 2 guys went out fast. I ran with a high school runner as the chasing group. I felt much faster than 10k, but not fast like a real 5k. Maybe because I had already had 13 or 14 miles beforehand, so it was also hard to push to hard. The way out which was downhill was at 5:30-40/M pace. After the turning point, I tried to run the uphill as hard as possible with a battle between the high school runner. I didn’t check the watch, simply ran hard. I lost 4 seconds to the high school runner eventually, but in a strong effort. Overall 5:45/M for the 5k, kind of slower than I thought. But I didn’t feel tired. Finished the 18.6 miles of whole run with a cool-down.