Monday Oct 18
AM 6 miles, 42min
PM 12 miles, 1:26min, drills (139miles in last 7 days)
Tuesday Oct 19
AM 5 miles, 35min, drills
PM 14 miles++, 1:34min
PM 14 miles++, 1:34min
warm up: 21min, drills and strides. 1x200 in 30.73
workout goal: 5x1k in w/ 500 slow jog.
actual workout: Ended up doing 6 reps:
2:45.74
2:49.68
2:48.09
2:46.96
2:48.35
2:47.00
Cool down: 45min
Wednesday Oct 20
AM 8 miles, 56min
noon massage
PM 10 miles, 70min
Thursday Oct 21
AM 8 miles, 51min
PM 10 miles+, 1:13min
PM 10 miles+, 1:13min
warm up: 34min, lights drills
workout: 25x100 meter strides on the minute on grass at FP. took 25min total
cool down: 14min
Friday Oct 22
AM 8 miles, 57min
PM 10 miles, 69min, drills
Saturday Oct 23
AM 8 miles, 56min, drills
AM 8 miles, 56min, drills
PM 5 miles, 36min, drills
Sunday Oct 24
AM Mayors Cup Race, 14 miles, 1:30min
shakeout: 8min
warm up: 17min, strides and drills
race: 8km at Franklin Park, 5th place, 24:06 (17 sec PR)
cool down: 41min
PM off, too much homework
118 miles
This week, one of my primary goals was to get in some speed endurance. At this time last year, I would do 1ks and mile reps in mid 2:40's and low 4:40's with no problem. However, with the amount of volume I'm doing this year (jump from mid 90's to 130), its hard to feel "that fast" in practice. Keep in mind, I am primarily focusing on doing a huge general phase of training which will get me ready to handle higher volume of workouts that will prepare me for the marathon. Going back to the fast stuff, I tried not to care too much about recovery on these 1k reps I did. I have plenty of endurance and aerobic strength. I basically wanted to see if my legs could actually move fast - they indeed did and it felt great to finally run a quick workout (averaged 2:47). I had not dipped under 10k pace since May of 2010, so this is definitely a good confidence booster in terms of general training. Mayors Cup recap to come in next post!
Just checked out your race schedule...out of curiosity why did you choose the Rotterdam Marathon in April rather than Boston? I would have thought Boston to be a no brainer especially since that's where you're located.
ReplyDeleteRotterdam is a much faster and flatter course compared to Boston. It allows me to run a better paced race. My goal is to break 2:18.00 and honestly, I need all the advantage I can get, especially since this is my first marathon. In addition, there is usually a large group of guys running between 2:13-1:17 at Rotterdam. Huge Cape Verdean community there, including some of my family. On the other hand, I do intend on running Boston sometime in the near future if things go as planned.
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