Wednesday, August 10, 2016

Last Two Weeks

Monday: 8.5 miles (8:05); 5.5 miles (7:11)

Tuesday: 8 miles (6:42) into 3.2 miles (7:56); 5.6 miles (7:11)

Wednesday: 8.4 miles(7:43); 5 miles (7:11)

Thursday: 6.8 miles (7:48); 6 miles with strides (7:17)

Friday: 7.1 miles (8:09); 4.5 miles (7:45)

Saturday: 8 miles (6:48); 3.4 miles (7:46)

Sunday: 20.1 miles (6:34).  Felt better through 15 compared to last week, but the last 2-3 miles were tough and after I was done, it was straight to the cold bathtub, while eating Freeze Pops.  I think the issue was that last week, I ran the last five miles in an area that was mostly shaded and this time, the last 5-6 miles was in the sun.

Week Total: 100.1 miles. Barely squeaked in 100 miles but I still got it in!  This week, I kept it really easy in hopes that I'd charge my batteries some.  Maybe I'll get in a little bit more next week.

Monday: 8.3 miles (7:03); 

Tuesday: 10.7 miles (6:45); 3.4 miles (7:34)

Wednesday: 10.5 miles with 8 miles at 5:57.  Did two of my 3.90 mile loops with a hard push to close out the eight miles with loop splits of 23:55 and 22:55.  I could tell that I'm super rusty and need some work but at least it's a start. By the end of the month, I hope to be able to get in three loops at sub 5:50 pace.; 7 miles (7:20)

Thursday: 9.1 miles (7:24); 5.5 miles (7:19)

Friday: 7.8 miles (7:25); 5.5 miles (7:22)

Saturday: 9.1 miles with 8x30s strides with 2:30 jog. Ran these a little bit quick but not hard workout quick.  Ran the first seven in the upper 4:20s and close out the last one at 4:09 pace.; 4.5 miles (7:20)

Sunday: 21.3 miles (6:54). Sean Brown came down to my hood and the plan was to run up to 2:40 (he runs long runs by time).  I planned a pretty rolling route and the Real Feel was already 90 at 6am.  My shoes were soaked by nine miles but we kept the pace nice and relaxed.  We ended up modifying the 24ish mile route to finish at just under 2:27 of running.  Hips and adductors got a little tired towards the end but it was an ok run and I guess my longest since April 30th.

Week Total: 102.7 miles. Not a bad week with a relaxed long run, semi-fartlek and a moderate progression.  I felt better this week, compared to last but still have some work to do.  I hope to figure out a fall/winter marathon sometime soon and am leaning towards CIM or Houston with 1-2 steady marathons thrown in for workouts..