Monday: 8.9 miles (6:29); 2.1 miles (9:04); 8.5 miles (6:48)
Tuesday: 9.4 miles (6:42); 5.4 miles (7:07)
Wednesday: 5.7 miles (7:16); 13.1 miles with 4800, 3200, 1600 with 3:00 jog rest. Ran this in the evening and my goal was 15:00, 9:40 and 4:30. Ended up running 14:52, 9:37, 2:51. First two intervals were pretty easy but my stomach started hurting on the last few laps of the 3200m. In the attempted 1600, I got out in 66, then my stomach really started hurting, which slowed me down to a 2:15 and then I pulled the plug because I felt like I was going to throw up or my stomach was going to explode or something. Ok workouts, but I would have liked to finish well...stomach was jacked up the rest of the day.
Thursday: 5.7 miles (7:14); 2.3 miles (9:13); 9.4 miles (7:00)
Friday: 10.6 miles (6:31)
Saturday: 17.2 miles with the Franklin Half-Marathon. The dew point was right at 70 at the start and the weather was in the low/mid 70s....not good running conditions for an insanely hilly half, without much shade. My goal was to run a moderate 5:30-5:35 until the top of the huge hill about halfway and then start a progression, where I worked from 5:20ish to 5:00ish. My legs felt flat from the beginning, I crawled up the big hill and after that, I punked out and averaged over 6:00 pace for the rest of the race to finish in 1:16:55. My breathing was fine but my legs did not want to run at all. Never have I run a race and wanted to be done with it more than this one.
Sunday: 5.4 miles (7:12); 9.2 miles (7:09)
Week Total: 112.9 miles. Biggest week in a long time. I started twice weekly elementary cross country practice this week and if those MUT runners can count all those insanely slow miles as part of their training week, so can I! I was pleased with the track workout but bounced back and felt like crap a few days later. It was probably just a combination of the recently ramped up training and the weather.
I'll get in a solid workout or two this next week and hopefully my fitness will continue to climb.
I also need to quit being slack and post my recap on Bolder Boulder and the the Country Music Martahon, which was a long time ago.
Scott,
ReplyDeleteI'm a new reader to your blog and I'm enjoying learning about how you train and stay fit. I'm relatively new to the sport (as of April) at 30 years old. Your experience is definitely helping me as I train.
Keep it up - I'm sure I'm not the only one that's appreciating your consistent updates.
Are you running The Middle Half this year? If so, I'll be there... but probably 40-45 minutes behind you, at least!
I always envy the newer runners. Over the next few months and especially the next few years, you'll get a ton faster.
ReplyDeleteI probably won't run the Middle Half. I'm hoping to race the Chicago Marathon that day if I survive this miserable summer weather.
No kidding... if I don't run by 9am, I dread getting out here. Even then it's already in the 80s some days.
ReplyDeleteI'm trying to train the right way to indeed get faster. Used to take off on every workout trying to set a new PR. Learned pretty quickly that's not the best way.
I envy the experimenced runners... wish I had started 15 years ago! It is nice to have my potential ahead of me, though. I can hold on to that.
In the summer is important to get out early and avoid the heat. Overheating really induces fatigue and can make every run really hard on your body. It is so much better to get 8 miles in than to fight the heat and have to quit from fatigue at 5 miles. If you plan to race in the heat you will need to get acclimated to it though. The good news is that when the temps come down, you will suddenly feel like superman out there.
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