Patrik Outericky Content Library

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9/28/2008 - since the Buzzards Bay Tri got canceled, we needed to do something....

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6 mile treadmill 1.0%
49:13 (8:34, 8:34, 8:00, 7:30, 8:00, 8:34)

6 miles 48:26

6.0 50:31

6 mile outside
50:40. LSD

40:00 in the pool this morning
8.0 mi, 1:10:22 slow and steady

Same 18.3 loop as yesterday, but on tri bike. About 9 minutes faster! Yikes. Very windy. Hope to get in a run later too.

6mi 47:14, treadmill 1% increasing speed each mile. Then made a meatloaf. Good times. Good workouts today. Guess the snow can roll in now.

8 mi on treadmill
7:41 the whole time.
47:40 10k split

7 miles 56:42
Pacific Beach again

6 mi with Bryn and Rob. 1:01

7.00 57:29
Phoenix

7.1 58:07
Very strange how consistent runs can be.

7.0 miles 55:24 outside
7:50, 7:48, 8:02, 7:57, 7:43, 8:00, 7:42, 0:17
27* 20mph winds. BRRRRRR.

600m in the pool this morning. Not much, but I'm working on it. 4.3 miles running today, 35 mins. 1/2 on Sunday.

33 min run 4.3 miles - HUMID!
yesterday 35* today 65*, wtf.

5.42mi 43:38
32*, but not too bad.
7:47, 8:10, 8:03, 8:04, 7:58, 3:35

Recovery Run
4.3 mi 36:29. Slow and steady.

5.45 mi 44:00

5 miler 40:14 outside

11.03 mi on trainer @ 2 resistance 30:17

4m slow run - 32:38

Nothing yet. Hoping to get my treadmill fixed so at least i can run indoors with all this pouring rain. Need to replace the drive belt

10k PR yesterday, 43:14.

Pool, 30 mins.
2xBS, 6xSk, 4xUSk, 4xUSw, 2xFC. 500m
I have no idea what those acronyms mean.

3.33 mi 30 minutes
1/100. 99 to go.

1:00:00 trainer (18.9mi)
30:00 treadmill (3.5mi)

3.5, 30:40

30:00 on the bike trainer. Easy gear, kept the cadence up. Just wanted to get my legs moving. A little afraid to run with the right leg still sore. Plus my ears are feeling stuffy. I better not be getting sick. Everything else feels ok.
3.5 mi on the treadmill. 30:17. Slow and steady. Leg felt good. Was hoping to get the stuffy ear clear. Nope.

10 mi on the trainer. 32:08
3.1 mi on the treadmill 30:18

Both super slow recovery.

3.37, 30:00 recovery run. getting the soreness out from yesterday.

Recovery Run
3.62 30:00

12 miles in Aliso Viejo
1:42:45
8:36, 8:10, 8:21, 8:24, 8:26, 8:43, 8:34, 8:42, 8:31, 8:39, 8:54, 8:44
First 6 miles all down hill from Aliso Viejo to the Ocean (Laguna Beach), then all uphill back.

3.5 miles. 30 minutes. Recovery run.

3.5mi; 30:00 treadmill 1% in the morning
1 hr (18.2 miles) of spinervals dvd on trainer
hope to do a 6-8 mile run later too

threw in a second run (4.5 in 38:38) for good measure. Nice 2 hr day.

Just summarizing again. Ran 35 miles this week. Did a 20:38 5k Saturday while sick. Ran 10 miles slow Sunday with Lisa. Need to get healthy... racing season is almost here.

Didn't do much last week (Drove 2 10 hr days to and from Toronto). Was sick Mon/Tues. Ran 6 Wed, 10 Thurs, drove all day Friday, 6.2 on Saturday, drove all day Sunday. Guess it was a rest week.

60:00 trainer, 19.46 miles.
3 lbs weight difference.

2xback, 2xSS-Up, 4xSS-D, 4xSkate. 16 laps. 400m.
Gotta start somewhere.

Nothin

10k 53:55

Too hot too humid had to walk near the end

5k on the new treadmill. Didn't miss running on a treadmill at all.

10 mile trainer ride (though it took 37 minutes so I'm doubtful of the distance.... 90 cadence).

Hill 6m run. Feel dehydrated. Hit a wall at 5 m

5m morning run.

Should have been yesterday's "long" run. Slow and steady. Felt good. No HR monitor, just running. Funny how this is faster than last years 5m Father's Day race (by 3 minutes) but is now just another weekly easy run.
(Click for the Link ...)

Day off. Though I got my trainer set up.

Planning a 7 mile run. We'll see how that goes.

5x440's speed intervals. 2 mile slow run.

3.31 30 mins 1.5%
Super slow recovery

3.4 30:00

4.0 32:42

3 mi, tempo, 21:33, outside
7:18, 7:02, 7:10 (last mile includes running up Pine Mountain)

1mi warmup, 30:00 @ 7:18 pace, 0.75 cooldown.
About 6 miles total in 45 or so minutes.

8 mile run outside. 1:07:17. Bit chilly. slowed down a bit towards the last 3 miles. February turned out well 158 miles running, 89 on the bike, not bad for 28 days. More bike in March. Time to get my party on.

8 mile run outside. 1:07:17. Bit chilly. slowed down a bit towards the last 3 miles. February turned out well 158 miles running, 89 on the bike, not bad for 28 days. More bike in March. Time to get my party on.

5.25, 48:45 with Edi.

4.0 miles 30:41 treadmill.
8:00, 8:00, 7:41, 7:00

3.64 30:00
Temecula

AM Run 4.05, 32:04
PM Run 3.57 30:54
Phoenix

4.0 30:00 outside alone (pretty flat - 7:38, 7:25, 7:25, 7:21)
3.8 36:10 with Bryn - nice steady pace

4.14, 35:00 treadmill. Last run of January.
175 miles this month - biggest month ever - the 4th month in a row I've broken my own record... 116 November, 141 December, and now 175. Unbelievable. Let see what February brings (at least it's only 28 days!)

4.3 miles, 33:37. Reverse route from Friday. Slower and rainy

3.3 miles 25:40
7:33, 8:07, 7:40, 2:20. Uphill Mile 2 always kills me.

3 mi slow run. 25:00 or so.

3mi recovery 24:56

7.15 mi @ 60:00.

7 lbs water loss during run. Cripes.

10k 51:59

Trail Duathlon - 2.5mi run, 5.9 mile mtn bike, 2.5mi run.

Felt good... harder than I expected. 1:05:24

3m recovery run

I didn't do the Hyannis triathlon, that's for sure.

5k race; PB 21:08 (6:41, 6:51, 6:47, 0:56)
Somerville Jingle Bell Run 212/3100

10 mi outside, nice and slow.
1:27
A bit too warm, 3 layers too much. 33*

8.0 1:02:32 (48:00 10k split)
7:49, 7:37, 7:41, 7:50, 7:46, 7:55, 7:45, 8:10
Mile 8 was pretty much all up hill into the wind.
57* 27mph winds, UA pants, Nike long sleeve mock. Little too warm up top.

Pool. 30 mins. Drills.
Treadmill 9 miles. 1:17:08 (7mph/8:34 0.5% incline)

14.3; 2:01:34
Pretty consistent 8:32 pace or so, a couple of slower miles where I slowed down to drink some water. Mile 13 and 14 8:11, 8:03 respectively - seeing what I had left in the tank. Overall felt good. Kept it feeling slow and steady. HR was 149 avg which is a great place to be. Didn't feel hungry. Didn't feel too thirsty. Was a bit windy, but overall not bad at all for the first time at this distance. 1:53:50 13.1 split.

8.0 miles super slow, 1:20
first 40 minutes were with mom (11:00 pace), then kept it around 9:00 minutes for the rest. Right leg is still bothering me. Switched to new shoes yesterday - hope that helps.

Hyannis Half Marathon 1:40:44 according to watch, 1:41:11 officially. Not bad for my first try. Pace really fell off the last 2 miles. Was crusing about 7:33 for 11 miles then did a 7:50 and an 8:00. Next time.

15.44 mi, 2:07:31
1:48, 13.1 split.
Tried to run it as 3 distinct 5 mile segments. 42:06, 41:05, 40:53. Very happy with a consistent 8:15 (really it was 8:10 with a couple of slower miles because of hills or super wind).
(Click for the Link ...)

8.0 miles 1:03:34 treadmill

9.0 1:18:00
Slow easy run - quite sore. Long week - 51 miles.
Phoenix

11 miles around Oxford Borough, 1:32
Somewhat consistent pace considering hills... 8:03 best, 8:41 worst


(Click for the Link ...)

Just a 30 minute trainer ride. Rest day.

New Bedford 1/2 Marathon. 1:38:51. Jackpot.

1:04:12, 8 miles. Hilly. Windy. Chilly. 49:40 10k split.
Wind gusts around 40mph.
(Click for the Link ...)

7 mile endurance run. 150HR. 59:48.

8 miles treadmill. wow. B-O-R-I-N-G. 1:08:33
Thank goodness for Hulu

feeling a little sick

Wrentham Halloween Duathlon
1:08:33
My first medal! (though it seems that many 30-34 didn't show up) But you can't win, if you don't participate.

5 mile road race. PB - 37:40!

9 mile bike "testing route"

26:40

9 mile bike "testing route"

26:40

5k Race in plymouth... 22:18

40/454

Ran 4.3. 36 mins. Slow.

550m pool drills
6 mile treadmill 51:26 @ 1.0%

6 miles 49:27
4/100

6.0 50:00

Trainer: 30:40, 11.00
Treadmill: 34:16, 4.00 (8:34)
30 seconds between.

6 mi outside; 49:45. Might ride the bike some tonight. 3 more days till Hyannis.

6 mi outside; 49:45. Might ride the bike some tonight. 3 more days till Hyannis.

4 mi treadmill increasing incline, 34 minutes, then 18.3 bike outside. loop around southern plymouth. Brisk, toes kind of frozen but nice to finally ride outside. 1:05

6.0 nice and and slow with Bryn. Brrr.... 20*
58:04

7 miles 55:59
Pacific Beach

7.04 intervals in Aliso Viejo
58.57 slow easy run

7.36 59:27 outside, back in Plymouth
steady 8:05 pace +/- 5 seconds each mile.

7.0 miles 58:45 outside before work
8:33, 8:16, 8:08, 8:22, 8:22, 8:18, 8:42
Last mile is always uphill... 151bpm.

Loyal followers.. i'm not behind on training, just updating. SO here's a summary to catch up: 3/7 run 4, bike 18.4, 3/8 run 8, 3/10 run 4.3, 3/11 run 4.16, swim 800m.

13.1 brockton to weymouth and back
1:54:59. Slow and steady, 147bpm.

45 min run. 5.42.
6am and 35 degrees.

Some swimming in the morning. Nothing significant. Some drills.
Treadmill 5k, 22:27, 7:30, 7:13, 6:58, 0:46. At night.

5 mile race Turkey Chase
34:40 (unofficially) - 0.10 short...

10/3 trainer/treadmill brick
30:42 / 22:27

5k 23:00

4 mi run 32:06

5k lunch run. Nice and breezy. 25 minutes.

3.5 hilly run with rob...

7:46

5.05 41:08 dirt road running

Tried the new bike... 11.4 miles, 31:25. Still can't get into lowest gear. But all the other ones work... 21.8 mph.
Standard helmet
Standard long sleeve jersey
6 slow turns

Speed: Wow! Very impressed so far

9 mile bike 21mph.

5 mile with 6 0.25 hills at 5k pace. 42:20.

Pool, 35 mins. 500m
2xBS, 2xD3, 2xD4, 2xD5, 2xUSw, 4xDblUSw, 4xTrpUsw

4 mi - Treadmill - 1% 29:40
8:00, 7:30, 7:30, 6:40

5.0 40:40

5mi fartlek. Treadmill. 0.5% incline. 39:56

5 mi; 41:46 treadmill at 1%

11 mi on the trainer. 31:27 maybe run later.

5 mi treadmill, 40:09.

3.48 30:00 in aliso viejo, just wasn't feeling it. missed 2 days because of flying.

60:11 8 miles, treadmill
ladder miles 8:40 by 1/2 mph increases to 6:40 and back.

4.08, 30:00
3x1mile intervals

3.35 recovery in Aliso Viejo
30:47

5.5 miles 40:30 4x1mile intervals. 0.5 warmup. 6:40, 2:30 rest, 6:35, 2:30 rest, 6:31, 2:30 rest, 6:27, 2:30 rest.

5.5 miles 42:53 intervals
1 mile warmup
6x880 6:40 pace, 2:00 rest at 10:00 pace
0.4 mile cool down

6 mi 49:31 treadmill 1%. Too much snow out there. Not enough road.

22:40 treadmill 3.0

Treadmill. Ugh. only 5 hrs sleep last night. Ugh.
3 miles. 7:54, 7:44, 6:47. 22:28. 1% incline.
Why is it so much easier in a race?

5 miles @ 38:37 YMCA treadmill. 1.0% incline
8:00, 8:00, 8:00, 7:37, 7:00
200m pool; 2xbreast, 6xSkate

Nothing again. And worse. Pizza and 2 guiness!

3 @ 8:00 humidity sucks

11.4 on trainer 33:04
1.36 on treadmill 10:00

late night brick.

4mi Fartlek on Treadmill. 31:31.

3 mile run. 22:16 @ 159bpm, my fastest for this route, with a lower HR. Previous best was 22:21 @ 164bpm.

Ran 4, 30:40. Ankle was just ok

Tempo bike ride. 9 miles. 28 minutes. 500ft elevation gain.

2 mile run. 5 mile bike. Just an easy adjustment day.

10 Miles on the Trainer; on the Trek

3.03 7:35

4 mile after work run in the rain.
33:30.

3.65 30 minutes 3/100

6 mi lunchtime run. 49:40.
Consistent 8:15 - 8:18 miles.

4.0 31:40 morning run with Rob
3.7 30:20 afternoon run

8.03 mi 1:03 tempo run 3x2mi, 2:00 rest
0.5 slow warmup
7:10, 7:12; 2:00 slow run rest
7:20, 7:19; 2:00 slow run rest
7:18, 7:18
1.2 mi cooldown slow

10 miles on the trainer 31:31, and 4 miles on the treadmill 34:31.

5.34 treadmill, 45:00. Still recovery from the race. Hope to get a longer run in tomorrow. Or a double.

5.68 intervals in Aliso Viejo
45:18
6x880 with warmup and cooldown, 0.20 rest.

4 miles, 32:00 treadmill 1.5%

4.0 miles 31:55
24th run in 24 days (2 days off but 2 doubles)

7 mi treadmill 1% with Edita...
0.5mi warmup. 3x2mi@7:13 with 0.25@10:00 rest
Then hit the pool for 30 mins of drills and laps.

40:20 lunchtime run. 5 miles. Brisk baby, brisk. 29*

5k in brockton.
24:22; 8:23, 7:49, 7:20, 0:51 (7:10 pace for final 0.12)

10 mile bike on the trainer 30:39
5 mile run outside 38:23.
Sometimes, I surprise myself.

2.1 mile walk/jog with julie 26:44
4.0 mile run pushing jogger 33:45

4 @ 8:00
Getting used to the humidity

4 mi treadmill 31:24

5 mi, nice and chilly at the canal. 40:20

5 miles around Bryant. 40:33.

4.16, 31:30 in Brockton

4.4 mi this morning

I've had some problems with my gearing - and had no idea what to do. This explains it pretty nicely, in my opinion. Helped me solve my problems.

Run run run