Tuesday, September 9, 2014

September 1st-7th Training

Monday: 8.1 miles (6:46); 6.3 miles (7:08)

Tuesday: 9.8 miles with 3.91 tempo run in 20:57 (5:13, 5:19, 5:24, 5:01). Originally planned to run a four mile progression, starting from 5:25ish and working down to lower 5:00s by the end.  I got out quick and rather than the play and slow-down/speed-up game, I decided to keep it a straight tempo at 5:15ish. First mile was surprisingly easy, second mile was into the wind and after turning around, it got rough.  Almost stopped at three miles, but decided to at least make it back to the stop sign. With how easy the first mile felt, I thought I'd run pretty quickly on the way back with the tailwind.  It was insanely hot (temp in low/mid 80s with d.p. in the low 70s), so I think that was an issue.  And since I went from smooth to dying so quickly, it shows my specific fitness is pretty poor.  But hey, I was at least happy to finish my first tempo run in a very long time; Skipped 2nd run.  Pouring rain. 

Wednesday: 8.1 miles (7:03); 9.9 miles (6:37)

Thursday: 9 miles (6:43); 6.1 miles with 4xhill blasts (7:11). About hard a panic attack when I thought I was done with the first sprint and realized the grass was higher than my normal "finish line". Eventually I found out and made a leaf my new finish line.  After the first hill sprint debacle, I averaged 10.91 on the last three.

Friday: 8.5 miles with 8x.30 mile "hill" with jogdown recovery. Ran this sucker at 4:30am to avoid the lunchtime heat. Even though it was 72 and 72, it was much more tolerable.  I wanted a moderate stimulus since I'm transitioning into faster stuff now, so this fit the bill.  Overall, it was a good session and I averaged 4:47 pace on the hills, which climbed 45 feet in the .30 miles.  I was able to recovery really well in between and the sixth felt as easy as the first, even though I was running much faster by then (only ran 5:10 pace on the first).  Ran the last one pretty hard in 4:29 pace and got wobbly quads the last 100 feet or so; 4.6 miles (7:10); 5.4 miles (7:21).Wanted some volume today, so had to run a triple to do it.

Saturday: 9.1 miles (7:10ish); Skipped second run. Had a really bad headache

Sunday: 20.2 miles with 16.03 miles moderate at 5:39 pace.  Ran four loops and then a small extension.  Four laps were 22:42 (5:48, 5:52, 5:47, 5:15), 22:02 (5:37, 5:38, 5:41, 5:06), 22:09 (5:36, 5:40, 5:43, 5:10), 22:13 (5:38, 5:44, 5:43, 5:08) and then .33 at the end at 4:42 pace. First lap was super easy, second was really smooth.  On the third, I wanted to save some for the fourth, so I backed off a little bit on the hilly portion and on the last one, my legs started getting pretty achy. Weather was pretty decent at 70+65 and cloudy and I didn't even need a water break.  My GPS doesn't like this loop and after tracing my route, it came out to be 16.25 miles. After this season, my legs were super achy the rest of the day; 3.1 miles (7:23)

Week Total: 108.2 miles.  This would have been close to 120 with all of my planned runs.  Tuesday was ugly and nasty but I was happy to bounce back Friday and Sunday. I feel like my fitness is slowly climbing back and I'm going to start jumping in some low-key races to ease back into things.

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