Monday, November 18, 2013

November 11th-17th Training

Monday: 6 miles (6:56); 15.6 miles with 4800m-4000m-3200m with 3:00 rest.  Goals were 14:45, 12:05, 9:30.  I was a little lazy early on in the 4800m and ended up running 14:41 ( 4:57, 4:54, 4:50). I was thinking the 4000m was going to be tough but it was really smooth and I had to slow down the pace a couple times to finish in 12:01 (4:49, 4:48, 2:24).  Since I was feeling good, I decided to go after 9:20 and ended up running  a 9:15(4:38, 4:37) that felt really good.  I'm pretty certain I could have raced one more mile and broken 14:30, so this was a big confidence booster.

Tuesday: 5 miles (6:42); 10.5 miles (6:46)

Wednesday: 5 miles (6:52); 10.7 miles with 4 miles of .15 fast, .35 easy.  I wanted to roll a bit on these and it felt like I was trucking but only averaged 4:17 pace on those.  Whatever.

Thursday: 10.4 miles (6:42); 5.4 miles (7:17)

Friday: 5 miles (6:59); 14.1 miles with 10x1/2 mile moderate, 1/2 mile fast. Met up with Connor Kamm to run this thing with goal times of 2:40/2:30.  It was pitch black, so I only checked my watch a couple times on every 1/2 mile segment.  Felt flat at first but loosened up and felt like a million bucks. Ran all the fast ones under 2:30, with a 2:26 average with the recovery jog at a 2:41 average. Kind of a boring workout but it felt like I could have run this all day long.  Starting to get fit.  I sort of wish I would have gone to Alexandria this weekend to see how many fools I could have smoked.

Saturday: 7.9 miles. Ran a 5k (well, a 3.9 miler) that benefited the husband of one of the teacher's in my school. I was hoping to run it super easy until I saw Jacob Carrigan show up (16:00 guy).  We jogged together and he let me have the win at just under 6:00 pace; 7.1 miles (7:25)

Sunday: 1.2 miles (7:18). Was going to knock out a cool 22 but felt like crap from the moment I woke up.  Tried for a little over a mile before calling it quits because I knew it would get ugly.  Sometimes if I catch a sickness coming on and I chill out and don't do anything except whine and watch TV/sleep all day, my Wolverine regeneration abilities kick in and it goes away quickly.

Week Total: 103.8 miles. Another killed Sunday, which would have given me some nice volume.  At least I had two solid workouts and the long run is overrated anyway. I also called Braun winning the 12k.

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