Racing

Racing
contact me at e.senseman@gmail.com

2/25/2013

02/18 - 02/24

Cold temperatures remained this week, as did some less than ideal road/bike path conditions, but I managed another solid training week. Here goes:

Monday (Feb. 18): off
Tuesday (Feb. 19): AM 12 miles, 3 x 2,000m/200m/400m at the Shell with Fran. Another consistent workout with increasing speed throughout. Three minute rest between sets; and the 200m in the middle of the set as an easy jog. Splits were thus: 6:45 (5:25 mile)/ 1:00/ 1:15; 6:42 (5:22 mile)/ 1:00/ 1:14; 6:33 (5:16 mile)/ 1:00/ 1:08. PM 8+, 1hr, 7:15/mile, big loop around Monona Bay. Some nice, easy miles in the evening.
Wednesday (Feb. 20): PM 8+ miles, 1hr, 7:18/mile, out-and-back on Cap City Trail. More easy miles in the afternoon.
Thursday (Feb. 21): PM 15 miles, 1hr:36, 6:22/mile, 3 x 3mile workout, two way out-and-back on Cap City Trail. Two miles warm up and two miles cool down; one mile easy between sets; repeats in 17:07 (5:38, 5:46, 4:43), 17:11 (5:45, 5:48, 5:38), 18:10 (5:54, 6:10, 6:06). Road/bike path conditions were ok but not great. I was tired during the last set, which was made further difficult with a stiff headwind and some icy bike paths.
Friday (Feb. 22): PM 8 miles, 1hr, 7:27/mile, treadmill. Some snow fell last night and, despite the warmer temperatures, I stayed indoors.
Saturday (Feb. 23): AM 28 miles, 3hrs:41, 7:54/mile, long out-and-back on three different bike trails with Hank. Hank might tell a different story, but as I remember it, there were 50mph winds, over a foot of snow and ice everywhere, and dangerously cold temperatures (**the truth is that there were some strong headwinds, a handful of miles through a few inches of slush, and fairly cold temperatures--but it sure felt a lot worse).
Sunday (Feb. 24): AM 11 miles, 1hr:12, 6:32/mile, SMR loop with Fran and Hank. My legs felt surprisingly good and the pace felt surprisingly easy on a cold, sunny morning.

Weekly Totals: 90 miles, 10hrs:50. A good number of miles on six days of running, as well as two strong workouts and a longer effort. A similar week of training is in store for next week and I'll finish the month of February with over 300 miles on 24 days of running.

2/18/2013

02/11 - 02/17

Improved conditions on the roads and bike paths this week, which allowed for some faster paces on more secure surfaces. Nevertheless, there was still plenty of cold weather. Here's how the week looked:

Monday (Feb. 11): AM 10+ miles, 1hr:14, 7:24/mile, treadmill. I wasn't in the mood to deal with the cold this morning, so I kept indoors.
Tuesday (Feb. 12): AM 12.5 miles, 3 x 1,600m on/400m off/800m on with Fran at the Shell. A strong, and well paced, workout. Splits as follows: 5:27/2:00/2:38, 5:19/2:00/2:35, 5:11/2:00/2:26. Started easy and comfortable and ended fast. PM 8.5 miles, 1hr, 7:06/mile, big Monona Bay loop. Some easy evening miles.
Wednesday (Feb. 13): AM 10 miles, 1hr:09, 6:58/mile, out-and-back on Cap City Trail. More easy miles this morning. Faster than I would have liked but my body didn't show signs of dissent so the pace stayed up beat.
Thursday (Feb. 14): AM 11 miles, 7 mile tempo in 40:38 (5:48/mile), out-and-back on Cap City Trail. I was quite pleased with the tempo this morning. Splits @ 5:45, 5:46, 5:52, 5:50, 5:54, 5:47, 5:45. As the splits indicate, the miles were consistent, with both the first and last miles at the same pace. I felt good throughout and the pace never seemed overly taxing.
Friday (Feb. 15): PM 23 miles, 3hrs, 7:54/mile, out-and-back through Middleton and north of Madison with Hank. A nice, easy, leisurely pace on a cold, windy afternoon. Good conversation, lots of sun, and a nice meal courtesy of Hank's wife afterward (thanks!).
Saturday (Feb. 16): AM 8 miles, :59, 7:22/mile, treadmill. A morning run before a fun day out in the country on a friend's farm. I was (again) avoiding the morning cold. I'll try not to make a habit of this...
Sunday (Feb. 17): off. I was tired this morning (171 miles in the previous 13 days), so I opted for more rest today.

Weekly Totals: 83 miles, ~10 hours. Two treadmill runs in one week was a first! Otherwise, a really excellent week of training. Here's to hoping that it will continue.

2/10/2013

02/04 - 02/10

After a less than ideal start to 2013 (lower mileage than planned), it felt good to get my mileage back up, and to run some solid workouts, this week. It was a really tough week of running, which included three days of snowfall and two days of freezing rain and ice. As a result, all my runs were slower than they would have been if the road conditions were better, which makes me feel even better about this week. Here's the rundown:

Monday (Feb. 4): AM 10 miles, 1hr:04, 6:35/mile, out-and-back on Cap City Trail. This was the only day of the week where the bike paths/roads were semi-clear (although they still weren't great). Started off at a good clip and felt good: first and last miles around 6:50; middle eight miles between 6:10/mile and 6:26/mile.
Tuesday (Feb. 5): AM 10+ miles, 5 mile tempo in 29:38 (5:55/mile), Cap City Trail. There were a few inches of fresh snow on the ground this morning, which made a tempo tough but I managed to keep a good clip (despite a nice wipeout at the turnaround). Felt strong.
Wednesday (Feb. 6): AM 10 miles, 1hr:11, 7:06/mile, out-and-back on Cap City Trail. Some easy miles in the middle of the week. Conditions remained subpar.
Thursday (Feb. 7): AM 10+, track workout with Fran, UW Shell. PM 8 miles, :57, 7:10/mile, big loop around Monona Bay. 4 x 800m @ 2:39, 2:34, 2:33, 2:31 (400m jog between repeats) and ended with a 400m @ 71seconds. The pace felt very controlled and we did a nice job of gradually increasing the speed. The pace was not so fast on the way to and from the Shell, as a good sheet of ice had glazed over everything during the night. Too many almost-falls to count.
Friday (Feb. 8): AM/PM 8+ miles, :56, 6:54/mile, out-and-back around Monona Bay and into the Arb (road). Taking it easy before a day of racing and miles tomorrow.
Saturday (Feb. 9): AM/PM 20.5 miles, UW Valentines Day 5k, 5th/6th place, 16:38. The 5k course included a good half mile section covered in ice/snow, numerous slick spots and chunks of ice, a nasty, cold headwind for a mile or so, and some fast runners. Fran and I crossed the line at about the same time in 5th/6th. My Garmin clocked 3.16 miles and gave me the following splits: 5:07, 5:29 (ice/snow covered portion with headwind), 5:16 (and 45 seconds for the final .15). Finished the day with Hank on a 15 mile run in about 1hr:57 (7:45/mile).
Sunday (Feb. 10): AM 11 miles, 1hr:17, 7:02/mile, SMR loop. Ran with Fran, Hank, and Kit in the AM after another overnight icing. Coupled with the already snowy and icy surfaces, the ice slowed our pace considerably. It was good to get out early though, as it has now been raining all day.

Weekly Totals: 88 miles, ~9hr:10. As I said, I'm really pleased with this week. I need another 4 or 5 weeks of this nature before the marathon in mid-March and, if all goes well, I'll keep my mileage up for another week or two before American River.

A perennial view, as of lately.

From Observatory Drive, a view of Lake Mendota.

Scenic view? Yes. Cold view? Yes again.

Much needed, and delicious: Ian's Pizza.

2/04/2013

01/28 - 02/03

A bit of travel this week and lots of running in the snow. Here goes:

Monday (Jan. 28): AM 9 miles, 1hr:04, 7:07/mile, out-and-back on Cap City trail. A pleasant morning run after an over night snow. The bike trail was really slick with snow and ice which made it tough to maintain a decent pace (lots of slipping around).
Tuesday (Jan. 29): AM 9 miles, 1hr:08, 7:33/mile, treadmill. There were thunderstorms in the morning so I stayed indoors, but the storms passed and it ended up being dry. But staying indoors was a good excuse to watch an hour of TV. 
Wednesday (Jan. 30): AM 12 miles, 1hr:23, 6:53/mile, 20/40 workout, around Monona Bay and a loop around the Arb (road). 35 x 20 seconds sprint/40 seconds easy jog. 3 miles warm-up and about 4 miles cool down. Felt good on the workout, although things were again a bit slower this morning due to the road conditions. There were around 2 inches of new snow on the ground when I left and around 5 inches by the end of the run. The heavy snow made for some fun, but blind, running.
Thursday (Jan. 31): AM 12 miles, track workout at the Shell with Fran. 800m (2:46), quarter mile jog, 1000m (3:25), quarter mile jog, 1200m (4:03), quarter mile jog, 1600m (5:28), quarter mile jog, 1200m (4:01), quarter mile jog, 1000m (3:19), quarter mile jog, 800m (2:37) quarter mile jog. Decent times, but we mostly kept it comfortable as neither of us has been doing much speed work.
Friday (Feb. 1): AM 11 miles, 1hr:34, 8:40/mile, out-and-back on the Valley Trail, Western Ridge Trail, Rock Creek Park, Washington, DC. I spent a long weekend in DC and had tons of fun enjoying the scenery and rolling hills through the park just North of downtown DC. See pictures below. Around 1,900' feet of climbing on this route, with some really steep and technical sections. It was nice to be running trails and out of the snow.
Saturday (Feb. 2): off.
Sunday (Feb. 3): off.

Weekly Totals: 53 miles, ~6hrs:30. I wasn't able to run during the weekend of travel but I had a good five days during the week. I'll bring the mileage back up to around 80 and keep it there (hopefully) for the month of February. 
January Totals: ~248, ~30hrs:40. I'm glad about my training during the month of January, given all the travel, the number of miles run in cold, snowy conditions, etc. More miles, and faster miles, during the month of February. 

Lots of snow in Madison.

The sun rising in Rock Creek Park, DC.

Along the river on the Valley Trail, DC.

One of the many bluffs throughout the park.

One of the more technical sections of trail. 

Decisions, decisions.