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.
Great week ruben! That 6xMile and 25x100 is killer! Going sub 15 nearly every time is a great indicator...2500m of work in 7:06? (i think.. i may have added 1 extra 100m...)
ReplyDeleteWhat are your goals for the winter??? sub 4/8:00/14:00?
RT- Thanks! Those workouts don't necessarily feel "that" hard, but what really makes them "killer" is doing them when the legs are already tired from previous workouts or mileage. For example, this past monday I did the 10x400 w/100 rest after doing a 22-mile long run sunday and a hard progression run saturday. I didn't great monday but considering how heavy my legs were, it was still a good effort.
ReplyDeleteGoals for winter will be same as last year- sub 8 and 13:45. As far as the mile, I am not concerned about it. The mile obviously will help me for other races. If I can run 4:04ish from doing 5k/10k training I'd consider it as successful as running sub 4 doing a miler's training. But again, I couldn't sacrifice that. Being a sub 4 miler definitely not my goal at this point.