Sunday, September 5, 2010

Week 12

Monday Aug 30
AM 7 miles, 51min, drills
PM 10 miles, 64min (minor heat stroke)
workout goal: 10x400@70 w/100m quick jog @23sec at UML track
warm up: 21min,light drills, 1x200 stride in 31.14 (improvement from 32.86 few weeks back)
actual workout:69.46 (21.94) 68.75 (24.68) 68.76 (23.54) 70.56- took full rest after this due to heat problems (1:56) 69.88 (1:58) 68.57 (1:56) 68.93
cool down: 31min, almost passed out, had some serious problems making it back.

Tuesday Aug 31
AM 5 miles, 35min with on/off strides
PM 12 miles, 1:20min, full drills

Wednesday Sep 1
AM 7 miles, 48min
Noon massage
PM 12 miles, 1:13min
workout goal: 8x1k @ 3:10 with 400m quick jog at MIT track
warm up: 16 min, no drills (running late for meeting)
actual workout: 3:08.52(1:35.31) 3:09.13(1:34.31) 3:11.00(1:34.56) 3:08.69 (1:33.25) 3:08.00 (1:34.56) 3:10.31 (1:35.64)3:10.61 (1:34.13) 3:07.35 for 10,800m of work including recovery in 36:15.3 (5:24 per mile)

Thursday Sep 2
AM 7 miles, 47min with on/off strides
PM 12 miles, 1:17min, woods back to gym in 9:47, pool after

Friday Sep 3
AM 6 miles, 42min, drills
PM 11 miles, 71min
workout goal: 5k tempo in 15:30 at UML track
warm up: 16min, light drills and strides
actual workout: 15:01.73 (4:50.48, 4:52.00,4:46.25, 33.00)
cool down: 40min

Saturday Sep 4
AM 13 miles, 1:32min, with on/off strides
PM 8 miles, 57min

Sunday Sep 5
22 miles, 2:18min
workout goal: 12 mile fartlek at Jamaica Pond (roughly 1.5mile loop) between 5:30 to 5:50 pace
warm up: 37min, light drills and strides
actual workout: 8:37.69, 8:22.07, 8:17.12, 8:04.62(first half-33:21.50), 8:08.00, 8:06.63, 8:16.69, 8:10.41 (2nd half-32:41.73) - 12 miles in 1:06:03.23 (5:30.26 per mile)
cool down: 35min

132 miles

If you live in New England, you know the big topic of the week: the heat. After a 5-day stretch of rain, we got a 5-day stretch of mid to high 90's topped with some serious humidity. Yes, it was hot! Now that school has started, I'm doing most of my PM runs at 3pm, so I have to be really careful. I learned my lesson Monday as I had some serious heat problems as a result of being completely burnt from my 22 miler the Sunday before. There were some positives though. I finally completed a full week of training, whether or not I hit the targets, the effort was definitely there. I look forward to putting a couple more weeks like this one and hopefully each week starts getting more efficient.