Sunday, May 6, 2012

Week 20


Week 20
Mon Apr 30
AM 6 miles, strides
PM 12 miles

Tue May 1

AM 6 miles
PM 10 miles (64min)

Wed May 2

AM 5 miles
PM 7 miles, track 5x1200 w/ lap rest. only did 3 due to severe blister
3:21, 3:21, 3:22

Thu May 3

AM 10 miles (65min)
PM 6 miles

Fri May 4
AM5 miles, strides
PM 12 miles (1:18min)

Sat May 5
AM 6 miles
PM 12 miles, workout
3.5 mile tempo on road (4:55 pace), 5 min jog
8x400 on track w/ lap rest: 65, 65 ,65 ,65 ,65 ,65, 66, 65, felt good!

Sun May 6
AM off
PM 18 miles

115 miles - no longer sick, no more blister, no more hamstring problems. Hopefully heading into the right direction.



Week 19
Mon Apr 23

AM 12 miles
PM off

Tue Apr 24

AM 6 miles, strides
PM 10 miles, track workout, 5x1k w/ lap rest, avg. 2:47

Wed Apr 25

AM 6 miles
PM 12 miles (1:17min)

Thu Apr 26

AM 6 miles
PM 9 miles, strides (sick with a cold)

Fri Apr 27

AM 6 miles
PM 7 miles, light track workout  8x400 mostly at 69 w/ 200m rest
altered from previous  workout, felt sick, restricted breathing

Sat Apr 28

AM 12 miles
PM off

Sun Apr 29

AM Race Ramble Road 10k, 1st, 30:19, still sick, struggled, 12 miles
PM 6 miles

104 miles
- Struggled with getting sick and restricted breathing in lungs, had to alter some workouts.



Week 18
Mon Apr 16

AM 7 miles
PM 8 miles, light track workout 8x400 w/ 200 rest
66, 67, 67, 67, 68, 67, 67, 66

Tue Apr 17

AM 6 miles
PM 12 miles (1:15min) - travel to California for Mt.SAC

Wed Apr 18

AM 10 miles, strides at Mt.SAC track
PM off, pool

Thu Apr 19

AM 5 miles
PM 5 miles, strides

Fri Apr 20

AM 1 mile shakeout, drills ,strides
PM Race Mt.SAC Invite Section "A", 12th place, 14:06.26
splits 4:27, 8:55, died last mile due to lack of 5k specific work
8 miles

Sat Apr 21

AM Race Long Beach 1500 as a workout, 3:53.18, died last 200m, 10 miles
PM 6 miles

Sun Apr 22

AM off, Red Eye California-Boston
PM 16 miles

94 miles
-OK race, but know I can go faster if last 10 days were not disturbed with hamstring injury, lack of race fit material. Did not go into the race with much confidence.



Week 17
Mon Apr 9

AM 7 miles
PM 12 miles

Tue Apr 10

AM 5 miles
PM 4 miles, workout 5x1k cut short to 1x1k (sore left hamstring)

Wed Apr 11

AM 1 mile, run cut short (hamstring still sore)
PM off

Thu Apr 12

AM 6 miles
PM 10 miles

Fri Apr 13

AM off
PM 12 miles

Sat Apr 14

AM 12 miles (1:16min)
PM 8 miles

Sun Apr 15

AM off
PM 10 miles

87 miles
- Suffered a slight strain in the hamstring, took the rest of the week easy to let it heal.