Sunday, October 3, 2010

Week 16 - Mike Donohoe 5k Race

Monday Sep 27
AM 5 miles, 34min (was running late for work)
PM 10 miles,64min
warm up: 15min, strides and drills
work out goal: 10x400 w/ 100 rest at 24 for 5000m of work sub 15:30
actual work out:
67.30(23.00)68.56(23.56)69.25(22.25)
70.13(22.62)70.00(24.06)70.88(23.00)
69.75(22.50)70.69(22.87)70.47(23.47)
69.81(16.10)--15:20.27 for 5000m (cold and rainy weather)
cool down: 34min

Tuesday Sep 28
AM 7 miles, 48min, on/off strides
PM 12 miles, 1:22min on treadmill

Wednesday Sep 29
AM 8 miles, 57min, drills
noon massage
PM 12+ miles, 1:13min
warm up: 18min, light drills and strides
workout goal: 8x1k @ 3:05 w/ 400 jog rest @ 1:30
actual workout:
3:00.47(1:29.25)3:00.32(1:27.43)2:59.75(1:28.00)
2:59.88(1:27.75)3:00.13(1:26.88)3:01.18(1:28.25)
3:00.75(1:27.87)2:55.44 34:13 for 10800m of work at 5:05.92 pace inc. rec.
cool down: 21min

Thursday Sep 30
AM 6 miles, 2min, on/off strides
PM 12 miles, 1:23min, pool after

Friday Oct 1
AM Off, worst headache I've ever had in my life-probably a migraine
PM 12 miles, 1:16min
warm up: 20min, light drills and strides
workout goal: 5k tempo in 14:50
actual workout: 14:50.75, splits: 4:45.74, 4:46.50, 4:45.13, 33.38
cool down: 42min

Saturday Oct 2
AM 12 miles, 1:22min, drills
PM 6 miles, 42min

Sunday Oct 3
AM 10miles+, 69min
shakeout: 10 min
warm up: 17min, light drills and strides
race 5k: 14:43, estimate splits: 4:42,4:46,4:43,30 (Mike Donohoe 5k CR, old rec was 15:53)
cool down: 28min
PM 10 miles, 69min

122 miles

Highlights of the week included some terrible headaches from Thursday to Saturday. I have to check maybe I need to get my wisdom tooth out or maybe I was having migraines. I never want to have those pains again - worse than the most painful running experience ever. I have an appointment tomorrow to get things checked. Anyway, this week I had by far one of my best workouts of since the spring on Wednesday, which was very motivating. I really feel like my aerobic strength is at its best it has ever been. I had two other "ok" workouts on rainy cold weather and one average race. Again, from Thursday night to Saturday I lost a lot of sleep because of the headaches and had to run at unusual times; which really threw me off. I was "only" able to get in 122 miles, which felt like a light week. I have laid out a tentative race schedule after meeting up with Coach G, Nate and Tim. I will be looking to continue building strength in xc by continuing to do the same general training, then using a short indoor season for some speed work before starting a marathon block sometime in February. Yes, I am looking to do a marathon in April. Not sure which one at this point, but that is the goal. If you have any suggestions please let me know.