Sunday, March 10, 2013

March 4th-10th Training

Monday: 5.9 miles (6:55); 9.1 miles (7:19)

Tuesday: 4 miles (6:52); 11.7 miles with 5xhill blasts (6:55)

Wednesday: 4 miles (6:39); 14.1 miles with 10x3:00 steady/fast, 1:00 easy. Goal for the fast portion was 5:00 pace but I didn't have my pace showing on the Garmin, only the time of each interval.  Ended up running 7.49 miles to average 5:20 pace for the fartlek and a little under 4:55 pace on the fast part.  There were really strong winds today and I ran down and back Lower Station Camp (3.55 roundtrip).  Wanted to work into the pace, so started pretty relaxed.  Fought a strong headwind on the way back and after turning back around, my hamstrings were pretty tired, so I backed off a little. The wind must have been strong because I ran back down 18 seconds a mile faster than the headwind way.  Hamstrings started aching into the headwind again and I was starting to get pretty tired but I just wanted to finish up.  Good workout, considering the wind, even though my hamstrings were super achy for some reason.

Thursday: 4 miles (6:51); 11 miles (6:56)

Friday: 6.4 miles (6:42); 7 miles with strides (6:54)

Saturday: 17.8 miles with Tom King Half-Marathon in 64:56.  Led from the gun and was going after Maciek Miereczko's course record of 65:19 (old teammate).  Plan was to lock in 4:55-5:00 pace.  Felt good for first 11 miles, then started to get a little tired.  Ran hard, but controlled and could have run under 64:30 if I hammered really hard.  Calves pretty tight at the end.  Balanced splits: 4:54, 5:01, 4:57, 4:59, 4:55, 4:56, 4:56, 4:52, 4:57, 4:58, 5:02, 4:57, 5:00. 3.1 miles (7:25)

Sunday: 5 miles (7:22); 10 miles (6:50).  No soreness, but glutes and adductors are pretty worn out.

Week Total= 111.7 miles.  Was shooting for 110-115 but ran a little less than I wanted on Monday and Tuesday.  Good week overall.  Felt decent in Wednesday's workout and had a good effort on Saturday.  Plan to ramp into the 120s next week with a quality long run, some short intervals and maybe a moderate progression.  Just have to see how I feel.

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