Monday, November 22, 2010

Week 22 - First Sub 24

Monday Nov 15
AM 6 miles, 42min
PM 14 miles, 1:31min
WO 10x400
warm up: 46min, drills, strides, 1x200 in 28.28
workout goal: 10x400 in 69sec w/ 100 rest in 23sec
actual workout:
67.65(18.63)68.12(19.63)67.94(19.95)69.30(19.81)68.62(19.69)
69.12(19.88)70.12(20.63)69.75(19.69)70.37(20.38)67.87(16.85)
total 5000m in 14:44.00(including recovery)
cool down: 31min

Tuesday Nov 16
AM 6 miles, 40min, with on/off strides
PM 12 miles, 1:20min, treadmill

Wednesday Nov 17
AM 5 miles, 35min
PM 13 miles++, 1:22min
WO: 5xmile
warm up: 28min, drills and strides, 1x200 in 29.00
workout goal: 5xmile 4:55 with 400rest in 1:30
4:45.10(1:31.08)
4:48.75(1:29.82)
4:49.62(1:37.56)
3:00-1k ---22.02.71 for 7000m (5:03.91 per mile)
-followed by 5min bathroom break
then last mile 4:42.92
cool down 28min

Thursday Nov 18
AM 6 miles, 42min with on/off strides
PM 12 miles, 1:22min

Friday Nov 19
AM 6 miles, 42min
PM 12 miles, 1:20min
WO 4 mile fartlek
warm up: 42min, drills
workout: fartlek on treadmill, 4 miles,1% inc, 1min on/1min off, 24:00
cool down: 14min

Saturday Nov 20
AM 10 miles, 69min, drills
PM off

Sunday Nov 21
AM Race: Slattery 5 mile, 3rd, 23:51.4 Results
11 miles, 69min
shakeout: 8 min
warm up: 16min, few drills and strides
Race: 5 mile, 23:51.40 (previous official road PR was 25:25 from 2007)
cool down: 22min
PM 7 miles, 48min, drills

120 miles

This was a very good week of training to start with. I ran 3 workouts,1 race and got in some decent mileage. Monday's workout might have been the best workout I've had this entire fall and Tuesday's workout was just as good. It's nice to finally be able to run some stuff closer to race pace. However, I will point out that both workouts were done indoors. I have figured out that the cold induced asthma will impact me but I have to do the best f my ability when it comes to races. In today's race (it was 39F degrees and windy), it hit me at about 4.7 miles as I was running a steep uphill. I was able to keep it under control this time though. Instead of pushing the pace like I did at New Englands, I slowed down in order to keep my HR in normal digits. Then after the hill I was able to push a little harder. Although I was happy with the result today, I don't feel like I "competed". I think I was a bit nervous going into the race (obviously because of my last race), so I kind of stayed back and ran conservative enough to not red line the finish. I hope my next race will be better since it will be much warmer (Sillicon Valley 5km in San Jose, CA).