Monday, April 22, 2013

April 15th-21st Training

Monday: 5.9 miles (6:59); 9.1 miles (7:10)

Tuesday: 10.2 miles (6:49); 6 miles with a few strides (7:15ish)

Wednesday: 4 miles (7:08); 12.7 miles with 16x1/4 mile with 1:00 jog rest. Was shooting for 16-20 at sub 70.  Ended up running four miles worth in 17:20, ranging from 63.92-66.00.  Felt really good and smooth.  My fatigue never got too progressive and I felt just as good at the end as I did in the beginning. Decided to cap it at 16 because I  haven't done anything this fast yet and I wanted to play it safe.  Also had an annoying couple on the track.  They were walking in the middle of lane one and the outside of lane two and I had to swing around them on every single interval.  As a result, I'm calling these guys quarters instead of 400's.  Normally I would have just run these in lane three the entire time but I was hoping flying by them with an inch to spare and then immediately cutting over would send a message to give me at least half a lane. Speed is ahead of schedule, which hopefully will serve me well for my track 5k in six weeks.

Thursday: 4 miles (7:10); 12 miles (7:10)

Friday: 5.9 miles (6:56); 9.6 miles with 6xstrides (6:48)

Saturday: 11.4 miles with 4800-3200-1600 with 3:00 jog rest.  Was planning on at least 14:45, 9:30, 4:30 and ended up running 14:40 (4:51, 4:54, 4:55), 9:24 (4:42, 4:42), 4:28 (straight 67s). First portion was really controlled and relaxed.  The second one took some focus the last 1k and the last one was pretty tough the last 300m.  I had to remind myself that digging deeply is my weakness, so I needed to make sure I pushed to stay on pace.  Good workout, except for a strong homestretch wind and a big blood blister underneath my big toe, which was being pinched the whole workout; 3.5 miles (7:24)

Sunday: 20 miles (6:06).  Felt pretty sluggish for the first 10-11 miles before I finally loosened up.  Last seven miles were all under 6:00, without any intentional pace pick-up.  Drained blood blister came back with a vengeance.

Week Total: 114.3 miles. Pretty decent comeback week, post half-marathon.  My legs felt really flat and drained on Tuesday and Thursday but I think doing squats the night before may have played a role there.  With an important 25k in three weeks, next week will be tricky.  I'm signed up to do the Country Music Marathon. I was planning on running somewhat hard before signing up for the 25k but now I have to adjust. I almost decided not to run once I found out they dropped the prize money (was hoping to get $1500-$2000) but I'll at least attempt it.  If the weather is perfect, I'll shoot for a 2:25:59, which is a $250 time bonus, which shouldn't do too much damage. If it's warm, I'll run 2:30ish.  Also will do a shorter 5k specific workout  on Wednesday to further work on my speed. 

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