Tuesday, September 23, 2014

Seotenber 15th-21st Training

Monday: 6.3 miles (7:02); 9 miles (6:36)

Tuesday: 8 miles (6:34); 10.4 miles with 9 mile medium progression. Goal was three miles each at 6:15, 5:50, 5:25.  Ran 18:34 (6:07, 6:13, 6:14), 17:16 (5:45, 5:46, 5:45), 16:14 (5:27, 5:22, 5:25). Hit the times pretty well my it felt like I was running faster than I wasn't particularly hard, it just felt like I was flying and my quads were pretty tired.  Afterwards, my quads were really worn out the rest of the night. 

Wednesday: No running. Spent all day travelling.  Like over 16 hours and I still have a six hour drive tomorrow. 

Thursday: 3.3 miles (8:08). Would have liked more but I was supposed to drive to Tamarindo early in the morning and four hours later, I finally left.  Ran within five minutes of arriving.

Friday: 4 miles with strides

Saturday: 13.6 miles with Tamarindo Beach Half-Marathon in 70:46. Warmed up with Tibor for a half mile literally over 11 minute pace.  Had to get an early spot on the line, so I didn't do anything else, or cooldown.  Race went well.  Hung with the pack through the halfway point and at the turnaround, took the lead and kept it steady for a smooth win.  Super humid but pleased with the time because this felt closer to a 72-72.

Sunday: No running. Had a 6am flight and didn't arrive home until after 13 hours later.  I'm not running after that.

Week Total: 54.6 miles.  About 50% of what would be ideal but I had a ton of travelling to do, which killed my volume. Fun but tiring week. Deena is insane.

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