Monday: 5 miles (6:58); 8.4 miles (7:36)
Tuesday: 5 miles (7:26); 11.6 miles with 8000m tempo in 25:42 and 6x200m with 200m jog in 3o avg. My tempo was right at my goal time and split: 5:11, 5:11, 5:07, 5:08, 5:05. Kept the same effort throughout. 200s weren't bad at first but felt my muscles lock up a little bit on the 5th and 6th one. Was planning on eight of them but I didn't want to overdo it.
Wednesday: 4 miles (6:52); 9.2 miles (7:35)
Thursday: 4 miles (7:11); 9.7 miles (7:23) with 6xhill blasts
Friday: 5 miles (7:02); 11 miles with 4800m (15:14), 3:00 jog, 3200m (9:52), 3:00 jog, 1600m (4:38). Goal was low 15:20s, lower 9:50s and 4:40, so times were right on the money. Ran in the rain the entire time but felt decent. Was expecting to struggle on the mile but was surprised with how it felt. I'm getting there but still have some work to do. Legs don't feel as "light" and quick as they did in the spring.
Saturday: 10.5 miles. Ran 1.5 miles warm-up and the paced my friend Jeff for 9 miles of a 10 mile race just under 7:00 pace; 3.4 miles (7:33)
Sunday: 22 miles (6:17). Felt really weak at first but felt better a few miles in. Ran the same route as last week, except I ran the Boomer route backwards (which is harder) and added Country Hills (instead of going entirely up Saundersville). The hills in Country Hills (go figure) put a whooping on me and I felt like I was walking at some points. After that, my butt and hips were tired the rest of the run. I still need to work on my glute strength and hip flexibility. Anytime I try to stand tall on hills, my hip flexors feel insanely tight and don't want to work. I have a tendency to lean WAY too far forward on hills, so I need to fix that. Was rolling low 6:00s by the end, even though it was in a headwind. Felt ok running, but was really tired by the end.
Week Total= 108.8 miles. Decent week and a step in the right direction but I am still behind schedule. I feel like I'm 10-15s per mile slower than I need to be (if the marathon was next week) but then again, I'm still coming off an injury and am carrying a few extra pounds.
That's a solid week and even if you feel a little behind where you want to be right now, your momentum is moving in the right direction.
ReplyDeleteThanks man. It's a journey but I have to take it a week at a time. Having the temperature 1/3 to 1/2 of what it was this summer is making life easier (not to mention the dew point is cut in half). Hope you survive the cold!
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