Sunday, August 29, 2010

Week 11

Monday Aug 23
AM 6 miles, 43min
PM 12++miles, 1:26min, strides

Tuesday Aug 24
AM 6 miles, 43min
PM 13 miles, 1:34min

Wednesday Aug 25
AM 7 miles, 51min
PM 12 miles, 1:14min
workout goal: 6 miles @33min 5:30/miles
warm up: 21min, some drills, strides
actual workout: 32:35 (5:25/miles-5:21, 5:40?,5:30,5:21,5:20,5:19 via GPS watch)
cool down: 21min

Thursday Aug 26
AM 9 miles, 64min
PM 12 miles, 1:20min
workout goal: 15x100 @ 15secs on the min
warm up: woods 5, 35min, full drills
actual workout:
16.41(60 sec 200)16.44 (58)15.75 (55)15.78 (55)15.74 (55)15.44 (57)15.81 (55)15.94 (54)15.88 (54)15.68 (55)15.74 (53)15.87 (54)15.93 (53)15.63 (54)15.75 (jogged last 300 in 1:23)
cool down: 27 min

Friday Aug 27
AM 7 miles, 49min, drills
PM 10 miles, 72min

Saturday Aug 28
AM 13 miles,1:27min
warm up: 32min, full drills
workout goal: 6 miles, with splits of 7:35/1.5mile
actual workout: 7:22.43, 7:29.99 (14:52.42/7:26.21/1.5mile)
cool down: 40min
PM 8 miles, 56min, drills

Sunday Aug 29
22 miles, 2:32min, drills (barefoot)

137 miles

Some mediocre workouts to start with. Nothing too hard but it was good to get some sort of faster running in. I would have liked the Saturday tempo to go a little better but I really didn't feel it was necessary to go the extra efforts if things didn't feel right. Goal was to run 4 laps around the roughly 1.5mile in 7:35/lap but I went out too fast (7:22) and decided to call it a day half way. Few weeks ago I was about 7:37 pace for 4.5 miles on that loop. I will have to try it again in a few weeks, but it will be longer. Hopefully with more time to adjust these 3-4 workouts per week can get from mediocre to good, then from good to great. My goal is to get to the point where I can comfortably get in several uninterrupted weeks of 3+workouts, 125+ miles and 20+ long runs. School starts this week, so I should be getting into somewhat of a better training routine.