Tuesday, February 16, 2016

February 7th-13th Training

Monday: 10.4 miles with 9 mile moderate progression. Goal was to run three miles each at 19:00, 17:45 and 16:30.  I ended up at : 18:38 (6:15, 6:13, 6:10), 17:30 (5:50, 5:51, 5:49) and 17:20 (5:30, 5:33, 5:17).  Finally a workout where I hit my times, but I slowed them down quite a bit from last time to give a better time goal, based on my real fitness.  Was rusty for a while, but loosened up on the second portion.  The third got tough but I pushed the last half mile some to close out pretty well; 6.3 miles (7:08)

Tuesday: 8 miles (6:52); 4.5 miles (7:17)

Wednesday: 9.7 miles with 8x.15 on/.35 off. Averaged 4:21 on the fast portion, which is a couple ticks a mile faster than a month ago.  But that time, I averaged about seven seconds a mile faster, overall.  5.4 miles (7:25)

Thursday: 8 miles (7:15); 3.4 miles (7:30)

Friday: 9.1 miles (6:56)

Saturday: 12.6 miles with 9.5 miles at 5:35 pace. Ran the Hot Chocolate 15k, which was a long course.  My plan was to run by feel and I ended up running an effort a little harder than moderate.  It was really cold, with a seven degree wind chill and there were some rollers. I ran with Alex Moore for a little under a mile and then ran the rest of the way solo.  Felt sloppy and out of shape.  A 14 year old, Diego Zuazua ended up catching Alex and getting second.  Diego ran 1:15 for the half-marathon last week on a couple that runs at least two minutes slow, which was a world record for his age group.  That kid is going to be very good.

Sunday: 15 miles (6:44). Hunter Hall finally came to Hendersonville to run but we didn't get to hit up Jumbo.  Good, comfortable run where we reminisced about the college glory days doping in the sport and marketing.

Week Total: 92.4 miles. Good, solid week overall, albeit I'm still very, very rusty.  I have a few weeks until my first real race, so I hope to gain a little more fitness each week (or a lot).

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