I guess at this point I just want to keep running for fitness and weight control.
Personal:
I was born in Moscow, Russia in '68, where I started running sprint events in '83. I moved to the US (NYC area) in '91 and didn't run again till '96 when I discovered road racing scene. I was hooked after my first 5K race. I had another break in running from '01-'04 and decided to seriously get back into it in August of '05. I'm married and have 16 year old daughter. I have moved to London in August '06, will probably stay here for a few years.
another easy jog in 58:55. HR was mostly around 130-135. I think I'm recovered by now, so I'll do some faster running tomorrow, and then more easy runs until Saturday.
Comments
From Sasha Pachev on Tue, May 09, 2006 at 22:45:31
When did you run your 20 K in 1:35 this year, and what kind of course was it?
Also, can you enter as much training for this year as you can remember? If you have another log, and can export the data, I can help you import it into this one.
I think recovering at 10:00 pace is just fine for you now. "Recovering" at 9:00 actually should be quite hard and would not be much of a recovery.
I ran that 20K on March 5, this was one of my best races and a PR. I ran it coming off of 8 weeks of consistent 50-55 miles, and I felt great. The course was moderate, not flat and not too hilly, more like rolling. I ran 3 min. negative split, which never happened to me before! It was my first race of the year and I didn't really know what kind of shape I was in, so I started conservatively and ran about 49 min. for the first 10K. Then I just felt strong and kept picking up the pace and ran 46:24 for the last 10K.
Unfortunately, couple of weeks after I developed a minor achilles injury and, being paranoid as I am about injuries, I backed off and cross trained for 2 weeks on elliptical and bike. When I resumed running I found that I lost some of the fitness and only managed 46:14 in my next 10K race, and then 22:15 on a flat 5K 2 weeks ago. I should be able to run about 45:20 and 21:50 based on that 20K time, according to McMillan calculator. I have another 10K this Saturday, and I want to at least break 46, so we'll see how that goes.
I do have my training data since 1/1/06 exported from another log in the .xls format, and I'd be happy to import it here. Thanks for the offer! Just let me know the email address to send it to. It might need some manual work though (I'm not sure how to convert different workouts to the template I'm using here). Also, one feature that I found very useful in other logs, is shoe mileage counter. I didn't see it here. I actually track my shoe mileage so that I know when I need new shoes (I have several pairs that I rotate). Is it possible to add this feature? It's important to me, since I noticed that I start getting little aches and pains when my shoes have around 400 miles on them.
From Sasha Pachev on Wed, May 10, 2006 at 17:32:30
Some food for thought... Looks like you respond to mileage really well. Good luck on the 10 K.
Email the xls file to sasha at remove spam asksasha.com.
I will add custom templates that will allow you to log whatever you want when I get a free moment. In the meantime, just log your shoe mileage in the comments using some consistent format, eg. Shoe: Asics Miles: 6.2.
Add Your Comment.
Keep it family-safe. No vulgar or profane language.
To discourage anonymous comments of cowardly nature, your IP
address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If
he made the original comment on another page/blog entry,
go to that entry and
respond there.
If all you want to do is contact the blogger and your comment
is not connected with this entry and has no relevance to others,
send a private message instead.
