Monday, July 30, 2012

July 23rd-29th Training

Monday: 11.7 miles with fartlek.  Ran two laps (4.2 miles) of 1:00 on/off around Moss Wright Park. Because of the tough long run on Saturday, I was hoping to average sub 4:50 on the fast portion, but I ended up averaging just over 4:30 pace on the fast and 5:45 pace for the whole thing.  Good session. 5.6 miles (7:17)

Tuesday: 8.3 miles (7:08); 5.4 miles (7:25)

Wednesday: 12.8 miles with 10 miles medium (5:49 for medium).  Super muggy.  Ran with Vance and Joe for 3.5, then broke away.  Sped up some the last half and felt decent.  Felt much stronger than this eight mile session two weeks ago; 4.5 miles (7:45)

Thursday: 9.2 miles (7:09); 4.4 miles with 6xhill blasts (7:35)

Friday: 8 miles (7:22); 5.4 miles (7:30)

Saturday: 12.2 miles with Goodlettsville Classic 4 Miler in 20:45.  Luckily, Jef Scott and Patrick Cheptoke stayed at home.  Goal was a progression, starting at 5;15ish and working down to sub 5:00. Ended up running 5:20, 4:56, 5:09, 5:18.  Got lazy the second half of the race and just wanted to be finished.  Maybe I could have broken 20:00 if I would have ran really hard, but who knows.  I never run well on this course, but I always feel like it's about 15-20 seconds long.  Super humid outside and was drenched at the end; 5.1 miles (7:38)

Sunday: 5.4 miles (7:17); 7.9 miles (7:09). Felt like crap.

Week Total=105.9 miles.  Much better week than last week.  I had a strong tempoish session, a good, fast fartlek and a comfortable medium run.  I'm starting to get some patellar tendonitis, so I need to stay on top of that.  I'm ready for this heat to pass, so I can see where I am.  I feel like I'm a little bit behind schedule, fitness wise.  I'd like to be in sub 65:50 half shape when I start my marathon cycle, so we will see. I'm hoping for a good, hard workout on Tuesday, and have a trail half marathon on Saturday, where hopefully I won't have to run too hard.

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