In 2000...we trained for the reduction of pain.
In 2001...to sustain
In 2002....to gain
Two week break over Yule and a big cold. The Dell was walked a lot, but no running.
Week of Jan 5 - 3 treadmill runs. A bit concerned with the cold so started slow at 8.5 kph and just going gently.
11 Jan - 30mins treadmill. Started 8.5kph went to to 10mins on that then 0.1 per 30 secs to 20mins. Back down to 8.5kph
13 Jan - 30mins treadmill. 8.5kph sloped up fast from 5mins onward by 0.1 per 30 sec to 15 mins then to 8.5kph for 5 mins then last 10 speeding up again.
15 Jan - 30mins treadmill. 8.6kph to 10mins. Up by 0.1 per 30sec to 20mins. 5mins at 8.5 then up by 0.1/30sec.
18 Jan - 30mins treadmill. 8.6kph to 5 mins. 8.7kph to 10. 0.1/sec to 19mins then 1min on 11.5kph. 2.5mins at 8.5 then up by 0.1/30 to 30.
8 Feb - About 6 miles on water ice in Valley Forge Park. GO YAKTRAX! I felt my overall general running pace was much faster. In the last weeks I have run 2 - 3 times per week for the 30minutes on the treadmill.
11 Feb - 30mins treadmill Pittsburgh. 5 mins to 6.0mph. Then minute increments to 7.0mph then 1 minute at 8.0mph! Felt OK and going back down to 6.0mph to recover and later back up to 7.0mph for a bit. Have been doing 5 push ups. Started with inclined push-ups about 5 weeks ago.
15 Feb - 30mins treadmill Villers. Hard going. A few days of very little activity and food after a long trip back from the USA. 2min warm up walk. Started at 8.5 then 9.0 and 9.5 up to 10kph at 10mins. Working up by 1kph/min to 10.5 but at 15mins took a 2 min break down to 4kph. Then back up to 8.5 and 9kph by 20mins and finished the last 10mins going +1kph/min. Hmmz.
Need to look up some advice on diet. This has been a little all over the place of late.
18 Feb - 30 mins treadmill 8kph. Late at night. Just very nice way to wind down from a day in the Netherlands. Looking to do no more than 1 day off at a time.
19 Feb - 30 mins treadmill. Not as easy as night before. Worked to get some speed up but really just stayed around 9.0kph.
20 Feb - 30 mins treadmill. 10mins 8kph. 5mins 9.0kph 5mins 10kph then a 11.0kph for 1min and 15seconds very hard. Then back to 8.0kph and finishing at 9.0
22 Feb - 11.25 usual loop. Built some mud trail improvements.
25 Feb - 30 mins treadmill. 30mins at 8.0 kph I think.
27 Feb - 30mins treadmill. Evening after travel. Something like 10mins at 8.0kph, 5mins at 9.0 then going up to 10.0kph then last 10mins at 8.0 and 9.0 I think.
2 Mar - 1hr20mins Helsingborg. Comfortable and easy.
7 Mar - 2hrs. Usual run plus loop past the farm. Comfortable. Little rub under right instep.
9 Mar - 30mins treadmil. 15mins at 8.0kph 15mins at 9.0kph. Quite solid.
11 Mar - 30 mins treadmill. 10mins at 8.0 then 30sec intervals +0.1kph to 20mins and 10.0kph. Then about 30sec at 10.5, about 30sec at 11.0 and at least 1min and possibly 1min15 at 11.5! Then to 7.5 for 30sec, back to 8.0 and 9.0 for the last 5mins. Started out with a bit sore in the lower legs but turned out to be great! I felt I might have been able to stay at 11.5kph a bit longer, or even go a little faster. It didn't feel out of control...Remembering always that this treadmill is set to a upward slope. Doing 2 sets of 15 + 5 pushups per day.
In April did some sporadic stuff. Same for May, and June. We did about a 6 week program to get ready for a week in the Alps in July.
Then in end of July I had a run with Tialda.
Then a run where I was able to top out at 12kph
In August a run staying at 11kph for 15 mins, and a run in the woods.
At Suscon a 3,5km run quite fast.
On 16 August - a run staying at 6.5mph for 25mins. 3 miles in 28:10.
17 Aug - 20mins run at 6.0 and 10mins on stair climber
18 Aug - 10mins at 6.0 and 20mins 6.5
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Relentless forward motion...just relentless forward motion...
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