Mon Oct 12
12 miles, 1:10min, drills, strides
Tue Oct 13
AM 5 miles, 34min
PM 11 miles
Workout: UML style of the Michigan (used 1.06 mile marker- Map here)
Track mile- 4:34
Recovery Road 1.06 mile - 5:27 (5:08 pace)
Track 1200-3:27
Recovery Road 1.06 mile - 5:17 (4:59)
Track 800- 2:19
Recovery Road 1.06 mile- 5:22 (5:03)
Track 400- 64
Total workout = 5.68 miles in 27:36 (4:51 pace)
Wed Oct 14
AM 5 miles, 32min
PM 5 miles, 32min , drills
Thu Oct 15
AM 5 miles, 34min
PM 10 miles, 59min, 15x short hills
Fri Oct 16
AM 5 miles, 34 min
PM 10 miles, treadmill, 55min
mile 1-6:00 (incline at 0.5%)
mile 2-5:53 (1.0%)
mile 3-5:49 (2.0%)
mile 4-5:41 (2.5%)
mile 5-5:38 (3.0%)
mile 6-5:36 (3.5%)
mile 7-5:24 (4.0%)
mile 8-5:21 (3.0%)
mile 9-5:00 (1.0%)
mile 10-4:49 (0.5%)
Sat Oct 17
AM 10 miles, 66min, drills
PM 5 miles, 34 min
Sun Oct 18
18 miles, 2:10 (pacing marathon runners)
Total: 101 miles
Wow, seems like a lot went on this week, but not really. Glad to be completely recovered from the cold I had last week - just in time for Mayors Cup. I was particularly very happy with my workout on Tuesday as I ran it approximately 40 seconds faster than a year ago. Friday's treadmill run was not bad either. I am not an expert with incline and their conversion, but it was a pretty hard run, maybe someone can fill me in on that. Today I helped pace a group of people running the Bay State Marathon in Lowell who wanted to break 3:10. Coming up this week will be Mayors Cup 8k, which I am very excited about. This is a race I've been waiting to run for quite some time now. I am feeling in the best fitness I've ever felt and I am hoping to position myself right up there with the leaders. If you are around the area, you don't want to miss out this race. Good luck to everyone racing.
12 miles, 1:10min, drills, strides
Tue Oct 13
AM 5 miles, 34min
PM 11 miles
Workout: UML style of the Michigan (used 1.06 mile marker- Map here)
Track mile- 4:34
Recovery Road 1.06 mile - 5:27 (5:08 pace)
Track 1200-3:27
Recovery Road 1.06 mile - 5:17 (4:59)
Track 800- 2:19
Recovery Road 1.06 mile- 5:22 (5:03)
Track 400- 64
Total workout = 5.68 miles in 27:36 (4:51 pace)
Wed Oct 14
AM 5 miles, 32min
PM 5 miles, 32min , drills
Thu Oct 15
AM 5 miles, 34min
PM 10 miles, 59min, 15x short hills
Fri Oct 16
AM 5 miles, 34 min
PM 10 miles, treadmill, 55min
mile 1-6:00 (incline at 0.5%)
mile 2-5:53 (1.0%)
mile 3-5:49 (2.0%)
mile 4-5:41 (2.5%)
mile 5-5:38 (3.0%)
mile 6-5:36 (3.5%)
mile 7-5:24 (4.0%)
mile 8-5:21 (3.0%)
mile 9-5:00 (1.0%)
mile 10-4:49 (0.5%)
Sat Oct 17
AM 10 miles, 66min, drills
PM 5 miles, 34 min
Sun Oct 18
18 miles, 2:10 (pacing marathon runners)
Total: 101 miles
Wow, seems like a lot went on this week, but not really. Glad to be completely recovered from the cold I had last week - just in time for Mayors Cup. I was particularly very happy with my workout on Tuesday as I ran it approximately 40 seconds faster than a year ago. Friday's treadmill run was not bad either. I am not an expert with incline and their conversion, but it was a pretty hard run, maybe someone can fill me in on that. Today I helped pace a group of people running the Bay State Marathon in Lowell who wanted to break 3:10. Coming up this week will be Mayors Cup 8k, which I am very excited about. This is a race I've been waiting to run for quite some time now. I am feeling in the best fitness I've ever felt and I am hoping to position myself right up there with the leaders. If you are around the area, you don't want to miss out this race. Good luck to everyone racing.
Top donut sponsor?
ReplyDeleteNo. I just like their coffee and donuts.
ReplyDeleteGreat week, Ruben. Excited to see you race Sunday at Mayor's Cup!
ReplyDelete