Monday, June 10, 2013

June 3rd-9th

Monday: 9 miles (6:57); 4.8 miles (7:47)

Tuesday: 12 miles with 10x2:00 hard, 1:00 easy.  Since the misery index was 157 (82, 75), I debated taking two minutes rest but I need more extensive stuff,  not to mention, I would rather suffer more through 30 minutes instead of 40.  Plan was to average around 4:40 pace on the fast portion.  I ran pretty controlled for the most part and pushed the last couple some.  I was surprised to see I averaged 4:35 pace for the fast stuff and 5:18 for the thirty minute portion.  Good confidence builder; 6 miles (7:25)

Wednesday: 10 miles (6:56); 6 miles (7:25)

Thursday: 9 miles (6:51); 6 miles (7:14)

Friday: 13.2 miles with 9 mile progression.  80 degrees, 68 dew point.  Plan was to run three miles at 16:30 (5:30), 15:45 (5:15), 15:00 (5:00).  Ended up running 16:29 (5:30, 5:30, 5:29), 15:39 (5:12, 5:12, 5:15) and 14:59 (5:01, 5:02, 4:56).  I felt really flat for the first 1k of the first portion and it took me a while to find my grove.  The second portion was a little easier than expected and the last section got tough about 1.5 miles into it.  I was expecting to call it a day at two miles, instead of three but realized I was being a pansy, control freak, so I made myself run the last mile.  Glad I did because I hit my time and it didn't feel any worse than the prior two miles.  Surprisingly, I saw that I ran this exact same workout almost exactly a year ago.  Then, I ran 16:23, 15:43, 14:47.  The weather was a little bit cooler  then and I ran it on my usual hard workout road (Lower Station Camp); Skipped second run.  Had a killer headache

Saturday: 10 miles (6:52); Skipped second run.  Got in about two hours later than planned.

Sunday: 6.8 miles (6:49); 9.1 miles (6:37). Was planning on a 20 mile long run and 3-4 mile easy run but thunderstorms came through.  I'll do my long run tomorrow.

 Week Total= 101.9 miles. Volume was a bit lower than expected but I missed a couple fluff runs and had to delay my long run.  With all of that going well, I would have been 115ish but at least I got in two good workouts.  Next week the volume will be a little higher than expected (because of the Monday long run) and I'll get in one hard workout and one moderately hard one.  My upper hamstrings have been insanely tight this week, especially the top of my left gracillis.  I probably need to cough up some cash for a massage.

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