Sunday, September 26, 2010

Week 15

Monday Sep 20
AM 6 miles, 42min, on/ff strides
PM 12 miles, 1:18min, drills

Tuesday Sep 21
AM 8 miles, 56min, drills
PM 12 miles+,1:12min
workout goal 6xmile @sub5 w/ 400 rest
warm up: 15min, light drills and strides
actual workout:
4:54.30(1:29.62)4:58.75(1:31.13)4:57.94(1:32.06)4:55.94(1:34.62)4:58.25(1:33.63)4:57.99 total 11600m in 37:24.23 including rests at 5:11.32/mile
cool down: 20min
Happy to finally get the 6xmile under me. A little improvement from 2 weeks ago when I did 5xmile for 9600m of work in 5:15.78 pace. Not only this time I ran it faster, but also longer.

Wednesday Sep 22
AM 7 miles, 49min
PM 12 miles, 1:23min

Thursday Sep 23
AM 6 miles, 42min
PM 13 miles, 1:30min
workout goal: 25x100m at sub 15 on the minute
warm up: 37min, full drills and strides
actual workout: 25x100
14.68(43.75)14.56(44.69)14.88(43.62)14.69(43.94)15.12(42.13)
14.62(44.25)14.75(43.50)14.38(46.74)14.76(43.56)14.50)39.12)
14.57(45.75)14.81(43.62)14.69(42.13)14.62(43.56)14.69(45.44)
14.75(42.37)14.82(44.43)14.63(44.75)14.87(45.94)14.19(46.50)
14.75(45.69)14.93(42.07)14.75(42.31)14.56(43.87)14.82 - 25min
cool down: 28 min, pool after

Friday Sep 24
AM 6 miles, 42min
PM 12 miles, 1:22min

Saturday Sep 25
AM 8 miles, 55min, drills
PM 12miles, 73min at Jamaica Pond (~1.5mile)
warm up: 25min, light drills and strides
workout goal: 4 laps of JP (~1.5mile) progression run 8:00 to 7:30.
actual workout: 6miles in 30:39.39/5:06 per mile, 8:01 to 7:17.
8:01.38 (5:20 pace)
7:44.18 (5:10)
7:36.19 (5:04)
7:17.64 (4:51)
cool down: 18min

Sunday Sep 26
AM 22 miles, 2:35min
PM off

136 miles

This was a solid week. Had 3 very good workouts for the second week in a row. IT's one thing to do a good workout feeling fresh and another thing to do a good while not feeling so hot. I am starting to notice my legs are getting tired before my cardio. This is a great thing though. It's because of all the miles making my legs tired, but it's something I'm going to have to get used to, training or racing. Next week I will be racing the Mike Donohoe 5k in Georgetown, MA.