Racing

Racing
contact me at e.senseman@gmail.com

6/18/2012

06/11 - 06/17

Monday (June 11): AM 7 miles, 12 x 200m repeats in 35 - 37 seconds with 120m easy jog in between. From the first few steps of the warm up until the end of the cool down I didn't feel great. My right calf started giving me trouble after the eighth repetition. The pain was pretty sharp and my gait changed slightly during the cool down because of it.

Tuesday (June 12): off. My lower right calf was swollen and sore today so I swam 23 minutes in the morning and 24 minutes in the evening totaling about 1.5 miles.

Wednesday (June 13): PM 11 miles, 1hr:23, 7:33/mile, out-and-back along Beaty Rd. Was almost killed by a few farm dogs along the way but I managed to survive. My calf was still acting up a bit, especially towards the end of the run, but it is feeling a bit better. I also swam 28 minutes in the morning.

Thursday (June 14): PM 12 miles, 1hr: 27, 7:11/mile, out-and-back along Wydown Rd. to Forest Park. I ran around 5pm and it was extremely warm--near 90 degrees. I'll try to run during warmer hours a few times a week over the next month and a half in order to prepare for what could be a very warm day on July 28th. My calf is feeling better still. Also swam 31 minutes in the morning, 15 minutes in the afternoon.

Friday (June 15): PM 9 miles, 6 x double Lodi Rd hill, 1hr:05, 7:10/mile. Finally, the injury seems to have subsided! And I had a great workout to boot. The Lodi hills that I ran are back-to-back inclines with about a 75 flat stretch in between; one hill is about 200m while the other is around 125m--the latter being the steeper of the two. I was able to maintain a six and a half minute mile during the workout. Once again, I went for a swim, going 33 minutes in the early afternoon.

Saturday (June 16): AM 21 miles, 3hrs:10, 9:00/mile, Lewis and Clark trails. I first ran the five mile loop with my friend, and temporary employer, Kevin Melnuk, in about 43 minutes. I then bumped into a group of Big River Running Company runners and ran one eight mile loop with three of them in 72 minutes followed by a second eight mile loop with Mike Orrico in around 75 minutes. The pace was mostly easy and I felt strong on the climbs. I was mostly focused on time on my feet for this one.

Sunday (June 17): AM 13 miles, twelve miles in 1hr:24, 7:00/mile, out-and-back along Wydown Rd. to Forest Park. I ran a mile or so with my dad, who recently began running again, which was a nice way to spend Father's Day morning. I then ran twelve as the temperatures crept into the upper-80s. Another warm run. Oh, and no calf problems!

Weekly Totals: 73 miles, 9hrs:30. I had to keep my mileage down this week because of the calf injury but positives remain: the injury subsided by the end of the week and I was able to improve my strength with some miles in the water and lots of core work.

6/11/2012

06/04 - 06/10

I'm working in Illinois, just outside of Alton, for the next six weeks. The upshot is that I'll have a bunch of empty country roads to explore; the bad news is that I'll have less access to trails. Some of my runs, generally on the weekends, will be on trails West of St. Louis. In any case, I look forward to a change of scenary after training in Madison for almost a year straight.

Monday (June 4): AM 10.5 miles, 1hr:14, 7:03/mile, Wydown Road to Forest Park. I'm feeling really tired from the trip last week but was able to run some fairly brisk miles early.

Tuesday (June 5): AM 11 miles, 2 x 3 mile in 18:04, 17:31. PM 9 miles, 1hr:06, 7:22/mile, out-and-back along Mounty Beach Rd. I was still feeling tired this morning (I need more sleep!) and so the first three mile segment was slow. The second segment felt much better and I ended the workout after two repeats.

Wednesday (June 6): AM 10 miles, 1hr:15, 7:32/mile, out-and-back along Country Rd. Once again I was feeling burnt out but I managed to get the miles in (albeit, slow miles).

Thursday (June 7): PM 8.5 miles, 1hr:02, 7:20/mile, 10 x 200m hill. The workout was going really well until a felt a sharp pain in my lower right leg after the seventh repeat. I first thought that it was an achilles issue (not again!), only to discover that it was a lower calf strain. This was preferable news, I suppose, but certainly not good news. I'll have to keep an eye out to make sure that this doesn't turn into a larger problem.

Friday (June 8): PM 11 miles, 1hr:21, 7:23/mile, out-and-back along Country Rd. I waited until the afternoon to run in order to let my calf rest a bit more; it didn't feel too bad during the run.

Saturday (June 9): AM 13.3 miles, 1hr:40, 7:34/mile, Otterville Rd. to Pere Marquette. I didn't get out the door until 10 am and it made for a very warm run. Lots of rolling hills and tons of exposure to the sunshine kept this one taxing.

Sunday (June 10): AM 15 miles, 2hrs:10, 8:40/mile, out-and-back on the Chubb Trail. I was feeling quite fatigued throughout this run so I mostly took it easy. I felt good at a few points and tried to work up some of the steeper inclines. Not a bad run.

Weekly Totals: 88+ miles, ~11 hours. This was a nice transition week between a low mileage week and the final month of heavy training. The right calf strain held me back a bit, but I'm hopeful that it will heal itself over the next week and I'll be back to one hundred percent.

6/05/2012

In review: May training, Races to date

May was an excellent month for training and racing. The training totals for May include: 407 miles, 49hrs:35. This month included an abundance of workouts, several races, and at least one 20+ mile every week. In the final days of May, and the first days of June, I ran a minimal number of miles. I was visiting with friends in Washington, DC and only managed about 40 miles. I had built this easy week into my training schedule to rest a bit after running five races early in the year (including three races in four weeks at the end of April / beginning of May). I intend to have another 400+ mile month in June starting with ~90 miles this week. If all goes well, I then hope to run 100 - 115 for five weeks in a row, which will take me into the middle of July. I will then have two weeks to make final preparations for the Voyageur 50.

My race times to date include:

Cowtown Marathon: 02:51:30 (6:33/mile)
Mad City 50k: 03:21:49 (6:29/mile)
Crazylegs Classic 8k: 27:35 (5:31/mile)
Door County Half Marathon: 01:19:30 (6:05/mile)
Syttende Mai 20 Mile Run: 02:08:49 (6:27/mile)

I've had some decent times on the pavement at a variety of distances. I'll continue the speed / strength training as I shift gears to the trails for the rest of the year. I'm looking forward to racing through the woods!