Tuesday, April 24, 2012

April 16-22 Training

Monday: 8 miles (7:01); 4.2 miles very easy

Tuesday: 10 miles medium progression with 4-3-3 mile segments in 24:40 (6:10), 17:15 (5:45) and 16:00 (5:20).  Times were: 24:38 (6:09, 6:05, 6:12, 6:12), 17:09 (5:47, 5:40, 5:42) and 15:41 (5:12, 5:17, 5:12). Happy with this workout because about a month ago, I was struggling to run this workout 10s a mile slower but this time, it was really easy; 6.8 miles (7:16)

Wednesday: 5.1 miles (6:24); 8.9 miles. I was at a track meet, so I had to run this in three different runs. It's not ideal, but it's reality.

Thursday: 8 miles (6:53); 3.4 miles (7:33). I will never run with the baby jogger again!

Friday: 3 miles (7:16); 8.6 miles with 5k track race in 14:26.  This was my first track race in over seven years and my first 5k in quite some time. I've only done a couple "fast" workouts, so I knew I wouldn't be very sharp, but still felt I would at least break 14:40. My plan was to keep all my 1600m splits under 4:40 and I ran: 4:35, 4:36, 4:41. I led from the gun and felt good through 3k, but struggled that last 1k and just wanted to be finished. I think going from feeling strong to feeling like crap so quickly shows that I'm not very fit yet, so hopefully I have a good bit of room to improve. Maybe if the weather would have been 10 degrees cooler and if I would have had a pack to run with, I could have run 14:10-14:15, but who knows. I do know I won't eat fried chicken and several pieces of pie the day of a race because you will feel like throwing up that entire last 1600m. Lesson learned.

Saturday: 9 miles (7:13); 4.5 miles (7:40)

Sunday: 10.4 miles (6:24). The plan was a 20 mile run with a moderate fartlek the second half, but I was feeling a little bit off and could tell that workout would have been too much for today.  Maybe I'm still a little worn out from the 5k and with a big race next weekend, I didn't want to take any chances.

Week Total=89.9 miles.  The volume was a little bit lower than I would have liked but you can't always chase numbers.  I'm pleased with how the 5k went and hopefully the weather will be good next weekend so I can make a run at sub 66:00 at the Derby Half in Louisville.

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