Tuesday, October 27, 2009

Week ending November 1, 2009

10/26 - off (unplanned, work got in the way)

10/27 - 12 miles total with 10 miles @ 57:44. Easy mile to warm up and cool down. Same workout as two weeks ago, but this time the effort was correct, even though the time wasn't much slower. It was a more controlled and 'comfortably hard' effort.

10/28 - 58 minutes easy (7+ miles)

10/29 - 60 minutes easy (8 miles)

10/30 - 75 minutes easy (10 miles with strides)

10/31 - 60 minutes easy (8 miles with strides)

11/1 - 90 minutes easy (12+ miles)

57+ miles for the week, with my last tempo run before the Seacoast Half Marathon. The workout went well, and I am beginning to feel rested and strong.

Tuesday, October 20, 2009

Week ending October 25, 2009

10/19 - 55 minutes easy (7 miles)

10/20 - 79 minutes easy (10+ miles)

10/21 - Workout Wednesday (9 miles total) 2 easy miles to warm up, then 2x200, 2x400, 800, 2x1200, 800, 2x400, 2x200, all targeting 37.5s/200m
200 @ 34.4 (oops)
(67 seconds recovery, 200m)
200 @ 38.8 (over correction, trying to feel the right pace)
(67, 200m)
400 @ 74.7
(66, 200m)
400 @ 75.4
(68, 200m)
800 @ 2:30.9
(2:18, 400m)
1200 @ 3:44.9
(2:24, 400m)
1200 @ 3:44.7
(2:19, 400m)
800 @ 2:29.9
(2:08, 400m)
400 @ 73.3
(71, 200m)
400 @ 72.7
(67, 200m)
200 @ 34.9
(65, 200m)
200 @ 34.1
Easy mile+ cool down.

10/22 - 60 minutes easy (7+ miles)

10/23 - 76 minutes easy (10 miles)

10/24 - 95 minutes easy (12 miles)

10/25 - 110 minutes easy (15+ miles)

71 miles for the week with a solid workout on Wednesday.

Monday, October 12, 2009

Week ending October 18, 2009

10/12 - 4+ miles AM @ 8:00 pace, PM run bagged due to work

10/13 - 10.5 miles @ 7:30 pace

10/14 - 12 miles, with a 10 mile tempo @ 5:45 pace (57:29). Didn't catch mile splits but it was a pretty steady effort. Finished feeling right between tired and dead. Easy mile to warm up and cool down.

10/15 - 7 miles @ 7:45 pace (almost killed by a car turning right without looking)

10/16 - 7 miles @ 7:20 pace w/ a few strides

10/17 - 8 miles @ 7:00 pace. Couple of 2 minute pick ups, and the last couple of miles a little quicker.

10/18 - 15.25 miles @ 7:00 pace. First 5 miles easy, 5 miles at 6:25 pace, last few miles mostly easy with a little bit of a pick up for half mile or so.

63.75 miles for the week. Solid long tempo on Wednesday was the main workout for the week. My foot is feeling a bit better, or I'm just getting used to ignoring it.

Monday, October 5, 2009

Week ending October 11, 2009

10/5 - 10 miles, with 5 miles AM @ 8:00 pace, 5 miles PM @ 8:00 pace (kind of tired plus something in my right foot is starting to hurt a little bit)

10/6 - 11 miles, w/ 4 x 2 miles at tempo pace w/ 400 jog recovery: 10:55 (5:28, 5:27), 2:10 recovery, 10:53 (5:27, 5:26), 2:11 recovery, 10:52 (5:26, 5:26), 2:17 recovery, 10:48 (5:27, 5:21). Solid workout, especially mentally. These solo track tempo sessions are tough on the brain as well as the body. Total tempo work of 8 miles in 43:28 (5:26 average pace). - sore foot

10/7 - 7 miles @ 7:50 pace - sore foot

10/8 - 7 miles @ 7:30 pace - sore foot, taped it up a little, wrapping the bottom

10/9 - 7 miles @ 7:40 pace? (no watch) - foot still a bit sore, taped it up a bit

10/10 - 10 miles, UNH Homecoming 5K, 15:58, 3rd place. 1st mile too fast...4:42, died pretty hard. 4+ warm up alone and 3+ cool down with Nate Huppe.

10/11 - 18.5 miles @ 7:15 pace, with about 10-12 miles closer to 7:30, and 5-6 closer to 6:30.

70+ miles for the week. Not bad considering early in the week I thought I was going to get sidelined by some PF. It is still a little annoying, but right now I'm thinking I can train as usual and maybe just ice/stretch it a bit. Higher, easy mileage planned for next week.