Tuesday, August 14, 2012

August 6th-12th Training

Monday (Happy Birthday to me): 11.8 miles with 10 miles medium progression. Ended up with splits of: (6:19, 6:16, 6:23, 6:08) (5:53, 5:52, 5:52) (5:30, 5:28, 5:20).  The 150 degree misery index (78 temp, 72 dew point) made it tough the second half and it was probably my sweatiest run of the summer.  The first two sections were easier than expected and I was struggling to find the 5:30 rhythm but closed the last 1/2 mile in close to 2:35 when I got a turboboost after passing the high school Station Camp cross country team.  Old bald guys can run fast too; 6 miles (8:18)

Tuesday: 9.1 miles (6:50); 5.4 miles (7:26)

Wednesday: 11.7 miles with 20x400m with 1:00 easy jog.  My goal was 70-72 and I ran a 71, 4-5 69s and the rest 70s. I struggled at first but loosened up a lot after 5-6.  I was recovering really quickly and never struggled at all.  Because I'm not in good "speed" shape right now, I didn't want to push too hard.  Boring workout and somehow I didn't fall in my trail half marathon last week but I busted hardcore on the sidewalk, along a busy road; 4.5 miles (7:30ish). Butt feels like Mike Tyson put on some brass knuckles and uppercutted it.

Thursday: 11.2 miles (6:11) with 10 miles medium (5:56). Decided to stack this after the track workout to build up the gas tank. I thought this would be a little bit tough but it felt like I was jogging. 149 misery index; 5.4 miles (7:17)

Friday: 8 miles (7:00); 6.5 miles (7:42)

Saturday: 22.4 miles (6:30).  Ran two laps of the 11.2 loop, which for you non-Nashvillians has a ton of climbs.  My watch went a bit crazy during the tree covered parts, but the whole run showed over 5.000 feet of elevation change.  Weather was a nice 64 at the start and I felt really good the first loop with a 71:18 and struggled on some of the hills on the second loop, finishing that one over two minutes slower in 73:28.  However, I felt really good and didn't get the usual long run fatigue over the last few miles.

Sunday: 8 miles (7:12); 4.5 miles (7:20)

Week Total= 115 miles.  Best week of training this summer.  I had some solid volume, with one hard workout, a longer than usual hilly long run and two moderate workouts.  I feel like my recovery is starting to greatly improve and I'm about at the point where I can guess how my body adapts to things, which makes planning my training easier.  However, I feel I'm about a month from being "fit."

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