Mon Jan 18
10 miles ,67min, hurdles, drills, strides
Tue Jan 19
AM Workout: 4xmile w/ 400 rest covered in 2min
4:29-4:28-4:27-4:31, 10miles total
PM 5 miles, 34min, drills, core
Wed Jan 20
AM 5 miles, 34min, hurdles
PM 10 miles, 69min, drills, strides
Thur Jan 21
12 miles, 1:25min, drills, core
Fri Jan 22
AM 5 miles, 34min, hurdles, strides
PM 10 miles, 66min, drills
Sat Jan 23
8 miles, 56min
Sun Jan 24
Race mile at GBTC,2nd, 4:09.45, 15 miles total
Total: 90 miles
Very happy about this week. A lot of good things came out from this week for sure. First, the 4xmile workout, which has become a staple workout to test my fitness for the 5k, gave me a big boost of confidence I needed after my DNF a few weeks ago.. Last year, I ran this exact same workout and averaged 4:32, which ended up being the same pace I averaged for the race 9 days later. This past Tuesday I averaged 4:28 which is a big improvement. Even so considering the tired legs from the 51min 10 mile progression Saturday and the 18 miler Sunday. Coach G and I decided to run the mile at GBTC to sharpen up for the Terrier Invite. The race was not a PR for me (I've run 4:08 in 2008 and 4:07 in 2009), but it was definately one of the best mile races I've had. After an easy first 800 in about 2:06-2:07, I progressively got faster every lap going 31.74-31.29-30.28-29.28, that's a 2:02.59 last 800. I've never closed that fast in a mile before. Nate and I will be running the 5k at Terrier this Saturday at 6PM. The race is supposed to go out very fast with some Zap Fitness guys aiming for 13:45. Hopefully, I will have some good news on my next post!
10 miles ,67min, hurdles, drills, strides
Tue Jan 19
AM Workout: 4xmile w/ 400 rest covered in 2min
4:29-4:28-4:27-4:31, 10miles total
PM 5 miles, 34min, drills, core
Wed Jan 20
AM 5 miles, 34min, hurdles
PM 10 miles, 69min, drills, strides
Thur Jan 21
12 miles, 1:25min, drills, core
Fri Jan 22
AM 5 miles, 34min, hurdles, strides
PM 10 miles, 66min, drills
Sat Jan 23
8 miles, 56min
Sun Jan 24
Race mile at GBTC,2nd, 4:09.45, 15 miles total
Total: 90 miles
Very happy about this week. A lot of good things came out from this week for sure. First, the 4xmile workout, which has become a staple workout to test my fitness for the 5k, gave me a big boost of confidence I needed after my DNF a few weeks ago.. Last year, I ran this exact same workout and averaged 4:32, which ended up being the same pace I averaged for the race 9 days later. This past Tuesday I averaged 4:28 which is a big improvement. Even so considering the tired legs from the 51min 10 mile progression Saturday and the 18 miler Sunday. Coach G and I decided to run the mile at GBTC to sharpen up for the Terrier Invite. The race was not a PR for me (I've run 4:08 in 2008 and 4:07 in 2009), but it was definately one of the best mile races I've had. After an easy first 800 in about 2:06-2:07, I progressively got faster every lap going 31.74-31.29-30.28-29.28, that's a 2:02.59 last 800. I've never closed that fast in a mile before. Nate and I will be running the 5k at Terrier this Saturday at 6PM. The race is supposed to go out very fast with some Zap Fitness guys aiming for 13:45. Hopefully, I will have some good news on my next post!
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