Sunday, February 10, 2013

February 4th-10th Training

Monday: 9.4 miles (6:39); 5.5 miles (6:38)

Tuesday: 9 miles (6:24); 5.6 miles with 4xhill blasts (7:11)

Wednesday:  4 miles (6:51); 11.9 miles with 6400m progressive tempo, 400m jog and then 4x400m with 400m jog rest. Ran 20:01 for the tempo and felt really good. Was hoping to run 5:10, 5:05, 5:00, 4:55 and ran 5:05, 5:06, 4:58, 4:52.  Started out way too hard on the first lap of the first two miles and had to put on the brakes.  Ran even on the last two.  400s were 63.3, 62.6, 62.5 and 61.XX (watch band fell off on this one but I was a second faster at 300m than I was for the prior two intervals). Felt good on the 400s as well and made sure I ran relaxed and smoothly.  Ran fast without having to dig.  Really good workout overall.

Thursday: 4 miles (7:00ish); 8 miles (7:12)

Friday: 5.3 miles (6:48); 8.8 miles with 4x800m with 400m jog rest. Was planning on 6x800m at 2:15 but it was insanely windy, so I changed it to sub 2:20.  Ran 2:17,  2:19, 2:19, 2:16.  After the 2nd, I decided to just do four of them because I was running at a higher intensity than I planned and my hamstrings were really tired and I felt super flat. Bummed with the workout but I had a good session 48 hours ago, and another hard one in 36 hours. I was also rushed for time and after school, drove straight to the track and hoped out right away.

Saturday: 8 miles (6:59), 5.4 miles (7:13)

Sunday: 15.7 miles (6:01).  Bummer of a run.  The plan was 20 miles with 16-17 miles at sub 5:40 over rolling hills.  Felt really flat and sloppy from the get-go. For the first several miles, it always seemed like I was running into the wind, even though I was changing directions.  I hung out just over 5:40 pace and once the winds went down some, I got down to 5:30ish.  Around 7-8 miles of moderate running, my hamstrings were aching and I started getting really dehydrated for some reason and it was really hard for me to spit, which was just white foam.  Nine miles of moderate running in, I ran up a long gradual uphill, right into the wind again and I was running at a higher intensity than I planned, so I bagged it at 9.7 miles (5:38 average for the 9.7), turned around to run home for some water and was going to finish the 20.  Once I got home, my hamstrings were really aching and I realized if I ran 20, it was just to chase a number, rather than get in what I need.  Second week in a row that I had to axe my long run, but it's not really the most important thing right now, and I have them scheduled for the next three weeks.  I am a bit bummed that I had to end it before I got to the really rolling section, with the two mile downhill at the end but I have to stick to what I feel is best at the time. When I got home, the weather said it was 17mph winds with gusts of 33 mph, so that made me feel better.; 5 miles (7:26)

Week Total =106.3 miles. Pretty decent volume but I wish two of my workouts would have been better.  My hamstrings started getting really achy/tight the second half of the week, so I need to be careful with that.  They most likely are hurting due to weak/inactive glutes.  I'll have to take my easy days extra easy the next couple of days so I can bounce back.  At least Wednesday was a good motivator.  

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