Sunday, February 14, 2010

Week 40

Monday Feb 8
Off day, 5 miles, 35min, hurdles, core

Tuesday Feb 9
AM 5 miles, 34min
PM Workout: 8-mile progression run
5:16-5:10-5:05-4:58-4:55-4:51-4:45-4:39
39:43 for 8 miles, total 12 miles

Wednesday Feb 10
AM 5 miles, 35min, drills
PM 10 miles, 69min, hurdles, core

Thursday Feb 11
(off-sore left achilles)
pool running 45min

Friday Feb 12
(off-sore left achilles)
biking 45min, core

Saturday Feb 13
AM 5 miles, 34min
PM 8 miles, 55min

Sunday Feb 14
12 miles, 1:18min, hurdles, core

62 miles

This week I had some great things come from training and a small setback. My 8-mile progression run was the good news. From this progression run, I now feel very confident in my strength at this point. According to my earlier logs, on Feb 13, 2008 I was very happy with a 20:49 tempo run for 4 miles. My PR's at the time were 4:11/8:30/14:47. Now I am able to do twice the distance at a much faster pace. This past week, I ran the first 4 miles in 20:33 and the last 4 miles in 19:11. I didn't really look at the splits while I was running, but after the run, I even found it hard to believe. Very happy.

This week I was also scheduled to run a 3k at the BU Valentine meet, but I had some soreness and inflamation in my left achilles. Just to play it safe, Coach G and I decided to scratch. With probably a long outdoor season coming up, there's no point of risking any injuries. After two days off and some theraphy, I feel much better now and seem to have the problem under control.

For the near future, here are some racing plans:
Feb 25- Armagh 5k in Ireland
Feb 28- Ras na hEireann 6k race in Ireland
March 18-20 - Spring break race TBA (This is my debut for UML)
April 16 Mt.SAC 5k (hope to run about 13:40-45 here)

I'll probably have a few other smaller races to sharpen up, but that's the basic picture.