I had a solid workout today on the W&OD trail. The plan was to do a 7 mile tempo with 4 miles in 5:40, 2 in 5:20, and 1 fast but controlled. That is definitely not what happened...
I did the 7 mile portion as an out and back with the last half into a fairly stiff headwind. I had no idea I had a tailwind on the way out until I turned out around and cursed the wind. I still managed to get in the 7 in 38:47(5:32 pace) with the following crazy splits: 5:17, 5:29, 5:49, 5:42, 5:33, 5:34, 5:21.
I am extremely pleased with how the workout turned out. To hit 5:32 pace in those conditions was impressive. I was grinding the last mile into the wind and hit 5:21, that gives me a good idea of how much the wind really affected me.
Thats it for the rest of the week as far as workouts go. I am going to take a few easy days with a long run this Sunday.
Thursday, August 16, 2007
Tuesday, August 14, 2007
Recovery
I have been taking the past couple days easy to recover from the race on Sunday. I will do an easy double for my final recovery day before getting into some quality work.
The plan for the Thursday is to get in a 7 mile tempo with 4 miles at 5:40, 2 at 5:20, and 1 fast but not getting too carried away.
The plan for the Thursday is to get in a 7 mile tempo with 4 miles at 5:40, 2 at 5:20, and 1 fast but not getting too carried away.
Sunday, August 12, 2007
Leesburg 10k
I ran the Leesburg 10k this morning after 4 solid days of running easy and still feeling like crap on everyday. The crappy feeling carried on into the first mile and a half and fortunately for me it disappeared after that.
I ran 5:14 for the first mile and felt awful, I didnt feel smooth or comfortable at that slow pace. After that we started going uphill and I ended up feeling better. My next few splits were 5:09, 5:14, and 5:09. I felt really good for these miles; at some points it felt almost like I was doing a tempo because I was running extremely relaxed but still pushing. We started going down hill in the middle of the last mile and I get the intensity up which led me to hitting 4:55 for both of the next 2 miles.
I ended up getting broke in the last mile, but the race still turned out to be a great confidence booster. My overall time was 31:45 and I am pleased with that.
Mileage for the week - 51
I ran 5:14 for the first mile and felt awful, I didnt feel smooth or comfortable at that slow pace. After that we started going uphill and I ended up feeling better. My next few splits were 5:09, 5:14, and 5:09. I felt really good for these miles; at some points it felt almost like I was doing a tempo because I was running extremely relaxed but still pushing. We started going down hill in the middle of the last mile and I get the intensity up which led me to hitting 4:55 for both of the next 2 miles.
I ended up getting broke in the last mile, but the race still turned out to be a great confidence booster. My overall time was 31:45 and I am pleased with that.
Mileage for the week - 51
Tuesday, August 7, 2007
Medium Day
Got in 14 today with a 10 miler in the evening. I am still a little tired from last week so the I ended up running 62 minutes for the 10.
I had originally planned on doing a 4 mile tempo at the end of this week but I think I am going to have to move it to next week to make sure I get in a decent mileage week.
I also picked up a yoga mat so I can actually stretch when I get done running instead of having to rush home and stretch.
I had originally planned on doing a 4 mile tempo at the end of this week but I think I am going to have to move it to next week to make sure I get in a decent mileage week.
I also picked up a yoga mat so I can actually stretch when I get done running instead of having to rush home and stretch.
Sunday, August 5, 2007
New Personal Best
I set a new personal best over the weekend. 14...that is my new record for hours of sleep in a single night. I was blasted after a long day on Saturday and I ended up sleeping from 7 at night until 9 in the morning.
I got in about 10 miles the last 2 days to end the week with 64 miles. Not a bad a week overall, but maybe next week I will actually hit 70.
I got in about 10 miles the last 2 days to end the week with 64 miles. Not a bad a week overall, but maybe next week I will actually hit 70.
Thursday, August 2, 2007
Solid 9
Ran 9 miles from the place tonight and it was a great run overall. It was nice to run at a slightly faster pace on the flats. The plan was to go for an hour but I ended up cutting it short because I decided to listen to my body.
After I ran I got in some solid core work. I will say that my core is extremely weak and I need to work on that at least 3 times a week from here on out.
The plan for tomorrow is to get in a similar effort for hopefully an hour this time.
After I ran I got in some solid core work. I will say that my core is extremely weak and I need to work on that at least 3 times a week from here on out.
The plan for tomorrow is to get in a similar effort for hopefully an hour this time.
Wednesday, August 1, 2007
Rest of Camp
I got in a couple good days while I was back in Harrisonburg. Tuesday afternoon I managed to get to the top of reddish knob in 44 mid, which was about 30 seconds that I did two years ago. Overall the effort was probably comparable to an easy tempo. I am extremely pleased that I could hit that time with the effort that was put in.
The past couple days really pumped me up to get back to training. I am going to hold myself back this week and keep the intensity low and focus on hitting 70 miles with low intensity. After that I would like to get in 70 miles with one or two quality days.
The past couple days really pumped me up to get back to training. I am going to hold myself back this week and keep the intensity low and focus on hitting 70 miles with low intensity. After that I would like to get in 70 miles with one or two quality days.
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