Total miles: 17
The goal for this week is to increase the mileage at a easier pace. Just do several miles (high 60, low 70) possibly using more runs than in previous weeks, and not worry about how fast I'm going. The goal is for this week to also feel like an "off" week.
Sunday, 7/22
Did lower arroyo, felt fine. Pulled a few fartleks here and there.
Monday, 7/23
Easy 6... i hate mondays
THE REST OF THE WEEK
got fucking bloody injured diving for a softball, took tuesday off. Wednesday i biked and lifted. Thursday, ran 1 mile and swam. Friday, ran 2.5 miles and swam.
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Running, Lasing, Lazing, Cycling, and Drinking in no particular order.
Routes
Personal Records
- 8k (xc): 26:38 (UCR Invite 2007)
- 5k (road): ~16:00 (Stockton Run Against Hunger 2005)
- 5k (track): slow and forgotten (Occidental Distance Carnival 2006)
- 1500 m: 3:54.47 Occidental Invite 2008
- 800 m: 1:55.56 Pomona Invite 2007
- 400 m: ~50 s Occidental Invite 2006 (Mens 4 x 400 m)
9 comments:
I'm not sure "pulled a few fartleks here and there" is the right way to say it. Fartlek is Swedish for speed-play, and usually it refers to the entirety of the playing with speed. It might just make more sense to say "threw in some faster intervals" or "fartleked part of the middle."
Be careful about that "down week." Even if the pace is slow, you'd be increasing the volume, so watch out.
No offense dude, but I'm not sure the best way to start out an easier intensity, higher mileage week is with tooting out some fartleks.
don't worry matthew... i support your fartleks, as long as they are true fartleks and not like 10 minute long surges.
peter says its okay to have striders kind of built into a run, so that you have spurts of quick paced good form segments, and such are appropriate even for down weeks. someone also once told me that a true fartlek is about that long, vs the sort of 3 minute interval type things that people around here seem to refer to them as...
point being, properly executed, a fartlek is something that keeps fast pace and good form in your muscle memory without being taxing (much like striders) and is entirely appropriate for down weeks.... or so i hear, don't have much personal experience with this one.
hmm.... well,,, whatever it comes down to I'm out for a few days.. I fell in a softball game today and bruised my hip pretty bad... it should be better in a few...
also katherine, I hadn't quite decided to make it an easy weak when I took that run... but I suppose that doesn't matter much now...
ARGGGGHHHHHHHHHHHHHHHHHHHH
this is why extra curricular activities should NOT be allowed!!!! go swimming for every day you can't run!
also take some sort of anti inflammatory...
taking Ibuprofen, I'm not sure I can really swim, but we'll find out, in addition I'll be doing some stationary bike and lifting in the mean time. Fortunately its already feeling much better. Yesterday I could barely walk without painful pain. Today, its down to a gentle roar. Given this I think its just a bad bruise.
A bad bruise? Shit, man. Give us an update on progress?
oh matthew, take care of that sweet body of yours. i don't want it to get banged up without me there.
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