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.

4 comments:

Anonymous said...

8 minutes? you break an ankle or something?

Wilesthing said...

LOL...easy days easy and hard days hard. That's been working pretty well for me, so I'll stick with it. You can't go until your face turns purple every day!

Husky in Bowdoinham said...

You had better get a good workout in Saturday morning because I am going to punt you into the woods in your back yard..

PS: If there is fruit in the cake@ Wilesapalooza I will feel misled and begin questioning your character..

Wilesthing said...

Well, I was going to make and apple crisp and a mixed berry crisp and serve them with ice cream, but I can easily switch to rice crispy treats topped with peanut butter and chocolate if you'd like.