Tuesday, August 19, 2014

August 11th-17th Training

Monday: 9 miles (6:53); 6.1 miles (7:23)

Tuesday: 7.6 miles (6:40); 6 miles (7:10) with 4xhill blasts at 11.02 avg.

Wednesday: 10.1 miles with a bombed workout. Plan was 6-8x3:00 on/1:00 off at 5:10 pace.  Got a little cocky and thought I could run 5:10 into the first three, which was a strong headwind. On those three, I went from tired to dying and ran 5:08, 5:14, 5:21 pace.  After the turnaround, I ran 5:08 with the tailwind but I was struggling.  And since I shouldn't be dying so early in this type of workout, I decided to jog it in the rest of the way.  After Saturday and Sunday, I thought I was starting to come around some but maybe I got too greedy and needed a little more recovery; 7.7 miles (7:07)

Thursday: 9 miles (6:49);5.4 miles (7:02)

Friday: 7.5 miles (6:58); Skipped run. I was going to do a little fartlek on my 10.6 mile course, but I didn't get home from work until 6:30 and since I felt like crap on my lunch run, I called it a day.  Mentally draining week.

Saturday: 10.6 miles (6:39); 5.7 miles (7:07) with 4xhill blasts at 10.80 average. 

Sunday: 16.9 miles with 12 miles medium at 5:44 average. I was thinking about one of three goals for this one. The hardest would be to run the first two loops at the same speed or faster than my run on the course 2.5 weeks ago and then add a third loop even faster.  Number two was to beat my overall average from 2.5 weeks ago, which was 5:41.  The last and the one I ended up choosing was to run my last two laps as fast or faster than last time and add the stimulus of an initial loop a little slower than the others. When training is unpredictable or you are unsure of your abilities, it's always good to choose something attainable.  Loops were 23:03, 22:31 and 22:02 with an extra .24 miles at 4:49 pace at the end.  Last time was 22:51 and 22:03.  Close call on the last because I didn't remember what my last times were. Happy with this because it felt easier than last time and the MI was over 15 degrees higher.  And to totally dissect everything, I also think this was long.  My route is basically four straight sections with three left 90 degree turns. The map shows I ran 10-15 ft. more to the left than I did, which ended up majorly cutting all of the turns. After I traced the roads, it came out to 12.21 miles. If that's true, I ran over six seconds a mile faster; 5.1 miles (7:26)

Week Total: 106.6 miles. Terrible initial workout but happy with yesterday. It was also the first full week of school which is a new stress my body has to get used to.  I'm getting a lot less sleep as I'm waking up a couple of hours earlier than I'm used to and my body is thrown out of it's rhythm. I also can't do my "morning" runs until 11:00am, so I'm running in much warmer weather. Hopefully this next week will be better.  I feel like things are slowly improving and hopefully by early October, I'll be in sub 65 half-marathon shape.  Maybe it's wishful thinking because I'm so slow now but the heat slows you down a lot and hopefully by then my hemoglobin will be out of the gutter and back at my baseline.

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