Archive for the ‘Training’ Category
Rob Myers, Training
Thursday, January 6th, 2011
When I came back from altitude I was very interested to see if I felt any different. Since my last post I have done 3 more 3×3 workouts and 2 more Hill sessions. My last 3×3 at altitude, which I have not posted about, I averaged around 5:25 pace with one minute rest. When I came home I got in at midnight and the next morning was Christmas Eve. I wasn’t really feeling up to a 3×3 that morning but I made myself do it anyway. The warm up was bad and I almost talked myself into just enjoying the next few days and making it up somehow. Luckily I didn’t. I ended up having a great workout and hitting everything around 5:13-5:15 pace with one minute rest. My best workout so far this season. I don’t know if it was coming back to sea level or what but It did seem like a nice positive step. My 3rd 3×3 was this past Friday and it wasn’t as positive of a step. I think the Holidays and maybe the amount of quality training has caught up to me. It was still a good workout though. I probably averaged around 5:20. Just goes to show that we still have some up and downs even when we are in really good shape. The important lesson is to learn to stay focused when things don’t go the way you expected them to.
Both of my Hill sessions went really well though. One was at altitude with Ofer and Matt and they really helped me get a good one in. Matt pushed me in the beginning and Ofer gave me someone to chase over the last 200m again. My latest session was back here in Ohio and I decided to do it in a new place. The hill leading up to Barnaby at Clear Creek seemed perfect and it was. The fist part is a little steep which makes sure I’m burning and focusing early. Once it is a little less steep I can focus on really getting my turn over up. I think I’m going to really enjoy doing them there in the future.
Posted in Training | No Comments »
Rob Myers, Training in Denver Colorado
Wednesday, December 15th, 2010
A little hard work mixed with a little play. Last Friday I was able to get in another 3×3 mile workout on the High Line trail in nice 60-degree weather. Again I did a 3-mile warm up and a 3-mile cool down. This time I averaged 5:20’s for all three repeats and was able to keep my rest at 1min.
Saturday was a fun day at Vail watching OAR at an outdoor concert. I think I had 3 Saucony half zips and a ski jacket on. Lots of fun but I felt like the band could have put a little more energy into it. Maybe they were cold.
Sunday, Matt and I got in a great 2-hour cut down run. We made it just over 19 miles finishing mile 18 in 5:36. Great run!
Tuesday was another Hill workout. This time I was able to get in 8. Started at 1:27 for the first 4 then 1:25, 1:23, 1:20, 1:16. Another great workout with the help of Matt and Ofer. I was shocked I was able to hit the last one in 1:16 but Ofer started half way and gave me someone to chase down. We were in a dead sprint for the last 100m.
I feel like this trip has been really good for me, not because it is at altitude but because it has allowed me to regroup and focus. Not to mention the fact that I’m spending time with great friends.
Posted in Training | No Comments »
Colorado
Tuesday, December 7th, 2010
My training trip in Colorado has been very good to me so far. I have been able to enjoy warmer weather and good company. I have spent most of my time training in Denver while staying with my buddy Nic Daubenmire and getting in some of my runs with friends Matt Kempton and Ofer Barniv. I also stayed with good friends Steve and Sara Slattery in Boulder while getting in some great runs there.
I have been able to get in two hard sessions so far. My first workout was 3×3 miles w/3 miles warm up and 3 miles cool down. Trying to find the right pace for a workout like this is hard when you first get to altitude. I went out a little fast for the first 3 miles averaging 5:24ish. After 90 seconds rest, I was off again for the next 3 miles. It was hot and sunny so I actually had my shirt off. Far cry from the snow back home. Anyway, I had to slow down to 5:30’s for those three. After a 2 min rest I was off again to cover the last 3 miles of my workout. I ended up handling them in the 5:30’s again. Total distance for the run was 15 miles. Not bad for my 3rd day in Denver. My second workout was 6 x 1:20 minute hill repeats. Again the pace was hard to judge at first, I ended up running all of them between 1:24 and 1:21. Lucky for me I was able to hit the 6th one in 1:21 even though severe lack of oxygen had caught up to me. Next time I will start a little slower and make sure I get through eight of them. However I still felt like it was a good workout. Total distance for the run was 74 minutes, so however far that is.
While I was in Boulder, I had a chance to meet up with some Saucony friends and help out with a window painting. It was a lot of fun even though I didn’t actually contribute that much. ☺ I will hopefully have a picture of it to put up soon.
Posted in Training | No Comments »
Working hard to reach my goals….
Tuesday, November 23rd, 2010
In the last few weeks I have logged some more good workouts. First was a Hill session, which included 8 times a 2-minute hill with jog back down recovery. The great thing about this workout is that I’m on grass. I love doing hills because they help you develop the right amount of strength and power.
The other workout was another 3×3 miles but this time I cut the rest down to one minute. I was still able to maintain an average of about 5:18. Again I did this workout in the Fast twitch. This workout really helps me with my mental focus and overall threshold improvement.
Posted in Training | No Comments »
Training is Coming along nicely
Wednesday, November 10th, 2010
Training is coming along nicely and last week I was able to get in a decent 3x3mi on the Lancaster bike path. I did 2 miles warm up, 3 x 3 miles with 90 seconds rest at 5.20 pace and then 1 mile cool down. Worked out in the new Fast Twitch and really liked it. My slowest mile was 5:28 and my fastest mile was 5:06. I feel like I’m starting to get into shape and my calf held up just fine today. I am still nervous to see if it will be able to handle spikes.
Happy training.
Rob
Posted in Training | No Comments »
Decent Workout
Thursday, October 21st, 2010
Last week I got in a decent workout in my hometown of Lancaster. I started off with a 3 mile warm up then stopped and stretched. My objective was to start adapting to some high-end threshold running. I did 3 times 2 miles with 90 seconds rest and felt good doing it. I averaged right around 5.10 pace for everything, which was a little faster than I set out to do. I only did 1 mile cool down but eventually this day will include a 3 mile cool down and instead of 3 times 2 mile I will be shooting for 3 times 3 mile. After my workout I went straight to the gym to get in some lifting. Before my run I had some muscle fuel and O2 Gold from Advocare. In-between my run and the Gym I had some Rehydrate (Advocare) and after the Gym I had some Post Workout Recovery (Advocare)
Posted in Training | No Comments »
Advocare Muscle Fuel and O2 Gold
Wednesday, October 13th, 2010
This past Sunday I got in a nice long run at Clear Creek and felt great. I did the first 50 minutes with some old and new friends then continued on to do another 45 minutes picking up the pace by myself. I Started up Dragons Back (Cemetery Ridge) went back down Hemlock, back up middle trail (Fern), across Chestnut to the Barnebey area and back on the roads. We had around 12 people come out so it was a good day. Looking forward to next Sunday already. Before my run I had some Muscle fuel and O2 Gold from Advocare to help get me through the run… Love it.
Posted in Training | No Comments »
Steady State
Wednesday, September 29th, 2010
AdvoCare Muscle Fuel and Muscle Strength- 2 miles easy, 6 miles steady (6:05, 5:45, 5:47, 5:33, 5:26, 5:24), 2 miles cool down then off to the gym. Felt decent… I’ll definitely be using my Saucony compression tights tonight.
Posted in Training | No Comments »
Great run at Clear Creek today
Sunday, September 26th, 2010
I got in a nice 75min run at Clear Creek today. I ran in the Saucony triumph 8. And had my AdvoCare Muscle Fuel beforehand. Felt great.
Posted in Training | 2 Comments »
Monday, September 20th, 2010
INSPIRING
Posted in Training | No Comments »
- « Older Entries
- Newer Entries »