Sunday, July 14, 2013

Weeks 7-8

Some very solid training in the past 2 weeks. I will race the Cape Verdean National Track and Field Championships on July 21st in the 5000m. Training in the heat has been comfortably "OK". There should be similar conditions there, so I'm looking forward to the race!

Week 7
July 1 - 10 miles
July 2 - AM 5 miles
            PM 10 miles, Progression Run at Mine Falls 2125m loop
                  6:40, 6:43, 6:33 + 6x100m strides
July 3 - AM 5 miles on Alter-G
            PM 10 miles (63:20) last mile in 5:43
July 4 - 12 miles (1:14:52)
July 5 - AM 5 miles
            PM 8 miles, 10x100 on the minute
                   14.6, 14.7, 14.0, 14.3, 13.9, 14.2, 14.1, 14.2, 14.1, 14.1
July 6 - AM 8 miles
            PM 8 miles
July 7 - 15 miles (1:35:48) last mile on track 4:45

Week 8
July 8 - 10 miles (64:30)
July 9 - AM 5 miles
            PM 10 miles, 4x2125m at Mine Falls loop w/ 400 rest + 4x200
            6:26, 6:29, 6:27, 6:23, 30.3, 30.5, 30.4, 30.7
July 10 - AM 5 miles on Alter-G
              PM 10 miles
July 11 - 12 miles (1:13:58)
July 12 - AM 5 miles
              PM 10 miles, Track workout 3x(200-400-600) w/ 200r, 400r after set
              31.6, 61.9, 1:36.7, 30.8, 61.9, 1:36.5, 30.6, 63.2, 1:35.3
July 13 - AM 5 miles + drills, strides
              PM 10 miles (62:10) last mile 5:38
July 14 - 15 miles (1:31:56)