Monday Mar 21
AM 8 miles, 63min
PM 7 miles, 53min + pool
Tuesday Mar 22
AM 6 miles, 43min
PM 12 miles, 1:22min, drills + strides
Late PM Massage from Monica (Massage Envy Burlington)
Wednesday Mar 23
AM 6 miles, 42min
PM 13 miles, 1:31min
Thursday Mar 24
AM 5 miles, 35min
Noon: ART with Dr.Pete
PM 15 miles, 1:30:28
workout: medium effort progression
progressed every 2.5 miles for 10 miles (55:12)
on treadmill with incline on 1%
@85%MP-14:36
@90%MP-14:09
@95%MP-13:28
@MP-12:59
Friday Mar 25
AM 8 miles, 55min
PM 10 miles, 68min
Saturday Mar 26
AM 10 miles, 70min + strides
PM 6 miles, 42min
Sunday Mar 27
AM 20 miles, 1:51min with intervals (on UML track, 39 degrees, windy)
20 miles, 1:51min
warm up: 1.5 mile, 10min
workout: 17 miles, 1:27:56
cooldown: 1.5 mile, 14min
First 8km-
77.76,77.90,77.50,78.50- 5:10.41 (5:10.41)
74.00,75.82,76.86,76.36-10:18.00 (5:08.06)
76.82,76.00,75.00,75.18-15:21.45 (5:02.62)
76.10,75.72,76.07,75.50-20:24.79 (5:03.44)
75.64,76.07,75.47,77.18-25:29.27 (5:04.50)
followed by 5:30.8 rest mile
Second 8km-
74.21,76.54,77.22,77.22- 5:04.32 (5:04.32)
76.74,77.33,74.67,76.83-10:09.89 (5:05.81)
76.78,76.75,77.14,75.00-15:15.56 (5:05.50)
75.97,76.86,76.46,75.39-20:20.24 (5:04.75)
76.97,76.46,76.57,76.51-25:26.75 (5:06.25)
followed by 5:33 rest mile
Third 8km-
75.66,77.03,76.43,77.22- 5:06.34 (5:06.34)
77.85,76.75,76.53,77.75-10:15.22 (5:09.06)
77.87,78.71,76.97,77.27-15:26.04 (5:11.19)
78.40,78.86,79.14,77.50-20:39.86 (5:13.43)
77.40,77.47,77.47,76.92-25:49.69 (5:09.90)
total 17 miles, 1:27:56
PM off
126 miles
After New Bedford last week, things went wild for a few days. I was getting congratulatory phone calls from Cape Verde, Facebook, email and twitter messages all over the place from a lot of friends and relatives. It's great to see so many people being very supportive, but at the same time I cannot allow myself to get too caught up in the hype. I have not yet accomplished my goal attaining the Olympic "B" standard (2:18:00.00) at Rotterdam, so there is nothing to celebrate about. The New Bedford race is over. I have now moved on and am looking forward to the next race!
This week I did my last interval which was great success (went through HM at sub 1:08 including recovery). Next week's mileage will be lowered by about 10 to 20 percent to allow the body to recover and absorb the training intensity it has endured in the past weeks. The most important part of training has already been done. From now on, it's about staying confident in the goal ahead.
Ruben, above you stated that the Olympic "B" standard was 2:18:00, whats the "A" standard?
ReplyDeleteAlso i just wanted to wish you luck with your marathon, you have worked very hard thus far and i can only wish you the best on race day and hope you can hit that time or better yet run much faster. Keep up the good work and stay confident and you'll do great. No matter what happens know that you are representing your university, new England, and your country very well with your hard work and dedication. Keep it up.
Ruben,
ReplyDeleteAs you move forward goal in mind, I intend to follow your progress and investments. I begin a more intensive training regimen April 3rd. Absorbing success, self instituted or otherwise, propagates energy to meet and materialize goals. Thanks for the energy, here i pay my 2 cents ($0.02), via post, since PayPal denied my transaction for insignificant funds.
Tiera