Monday, August 31, 2009

Week ending September 6, 2009

8/31 - 12 miles, with 5 miles AM @ ~8:00 pace and 7 miles PM @ ~7:40 pace

9/1 - 16 miles, with 10.5 miles AM @ 7:20 pace and 5.5 miles PM @ 8:00 pace

9/2 - 8 miles, with 6 x 400 and 8 x 200. 2 easy miles with a few striders to warm up, then 6 x 400 @ 68, 70, 68, 68, 68, 66 with 400 easy recovery, into 8 x 200 @ 32.8, 33.4, 33.5, 33.8, 34.4, 32.6, 32.8, 31.6 with 200 easy recovery. Easy mile to cool down.

9/3 - 12 miles, with 5 miles AM @ 7:50 pace and 7 miles PM @ ~7:10 pace

9/4 - 8 miles @ 7:05 pace

9/5 - 8 miles tempo. 2.5 easy, then 5.5 averaging about 5:40. Last couple under 5:30.

9/6 - 16.25 miles @ ~7:10 pace (started out pretty comfortable and conversational with a decent group and then I picked it up for the last 5-6 mies, probably under 6:20-6:30).

80.25 miles for the week. A nice quick speed workout on Wednesday, a solid tempo on Saturday, and then a decent long run on Sunday with a fast finish.

Monday, August 24, 2009

Week ending August 30, 2009

8/24 - 11.25 miles - 4.25 miles AM 8:00 pace, 7 miles PM 7:30 pace

8/25 - 13 miles @ 7:20 pace

8/26 - 8 miles tempo workout with 6 x mile @ 5:28, 5:27, 5:28, 5:28, 5:28, 5:24 with 1 minute recovery. Solid strength workout. I think this would have been a fun workout with a partner, but alone it was a bit of work for the last couple of reps. Easy mile to warm up and cool down. Would have liked a bit longer warm up, but didn't really have time.

8/27 - 10.25 miles - 4.25 miles AM @ 8:00 pace, 6 miles PM 7:50 pace

8/28 - 9 miles @ 7:20 pace (whole body is stiff/sore/achy this morning...no idea why)

8/29 - 8.5 miles with 5 sets of 4 minutes hard, 3 minutes easy, plus a hard mile to finish (5:19)...in the rain. Hard pace was about 5:20, easy pace was about 8:00.

8/30 - 15.25 miles @ 7:15 pace. Felt really awesome and picked up the pace a little here and there. Got the group rolling for a nice finish over the last couple of miles.

75.25 miles for the week and although I felt tired a bit in the middle of the week, I finished the weekend feeling really fresh and great. 

Monday, August 17, 2009

Week ending August 23, 2009

8/17 - 12 miles with 5 miles AM @ 8:00 pace, 7 miles PM @ 7:30 pace

8/18 - 9 miles @ 7:10 pace (95+ degrees!)

8/19 - 13.5 miles with 8 miles @ 5:30 AM (ughhh!) 2 miles warm up, 8 x 400 @ 70-72 seconds each, with 400 recovery (about 2:10 each), 2 miles cool down. Should have been a little quicker on the reps, but for early AM workout I'll take it. Also yesterday was probably a bit much for an easy day with the heat. 5.5 miles PM @ ~7:30 pace (ran to Kevin's (Pat Tarpy's uncle, actually) house on Parker river for a swim and lunch, then a ride back to work)

8/20 - 6 miles w/ no watch, probably around 8 minute pace

8/21 - 4 miles AM @ 8:00 pace, 5 miles PM @ 7:30 pace

8/22 - 12 miles @ 7:00 pace, with a few miles at tempo pace (5:38, 5:34, 5:28).

8/23 - 13.5 miles @ 7:20 pace average.

75 miles for the week and I feel pretty good. One mediocre workout on Wednesday and a few tempo miles on Saturday. 

Monday, August 10, 2009

Week ending August 16, 2009

8/10 - 7 miles w/ 4 x 200 + 4 x 400 striders

8/11 - 7 miles @ 7:20 pace w/ a few striders at the end

8/12 - 5 miles @ 7:30 pace w/ a few striders at the end

8/13 - Cigna/Elliott Corporate 5K @ 15:42 (23rd overall, 25 second PR) 3+ miles warm up, 2+ miles cool down, total about 9 miles.

8/14 - off

8/15 - 8 miles @ 7:10 pace

8/16 - 13 miles @ 7:30 pace

49 miles for the week. Small mileage, but big week. Huge 5K PR so I would be fine with 3.1 miles for the week.

Tuesday, August 4, 2009

Week ending August 9, 2009

8/3 - 7 miles @ ~7:15 pace

8/4 - 8 miles @ ~7:00 pace

8/5 - 7 miles @ 7:30 pace, with one mile at 5K pace (5:03)

8/6 - 10+ miles @ ~7:00 pace (felt awesome today, would have liked to go longer but didn't have time)

8/7 - 8 miles @ ~7:20 pace (feeling really good and fresh again today. Threw in a few striders over the last mile)

8/8 - 8 miles @ ~7:30 pace, with one mile at 5K pace (4:57)

8/9 - 13 miles @ 7:22 pace

61 miles for the week. Overall, a pretty comfortable week, with a couple of sharpening sessions to reinforce a faster 5K pace in my legs. Hopefully at Cigna the body will go into autopilot mode for a couple of miles before I have to dig in and go to work!