Monday, January 25, 2010

Week ending January 31, 2010

1/25 - 72 minutes (10 miles)

1/26 - 45 minutes AM (6 miles), 62 minutes PM (9 miles)

1/27 - 40 minutes AM (5 miles), workout PM (20+ minutes warm up, then 4x1200 @ 5K goal pace with 200 recovery - 3:38.2, 1:09 recovery, 3:41.3, 1:08 recovery, 3:40.9, 1:12 recovery, 3:40.6, :38 recovery, 200m in :32.7, 20 minutes cool down minutes cool down. Total work volume of 5000 meters in 15:13.7) (9 miles) Honestly I was hoping to be about 1 second faster on each rep but I'll take it, especially considering the rest was actually a bit shorter than last week.

1/28 - 60 minutes (8 miles)

1/29 - 55 minutes (7+ miles)

1/30 - race, 3K @ BU Terrier Invitational - 8:35.45 PR (2 miles warm up with a couple of strides, race in 8:35.45, hidden in the pack the whole time, racing a couple other guys back and forth a bit, hanging on at the end, 6th in my heat or something, doesn't really matter, 4+ miles cool down) (8 miles)

1/31 - 95 minutes (13 miles)

Summary - 75 miles for the week with a good workout and a great race. I think this might be the first month that I didn't miss a day.

Monday, January 18, 2010

Week ending January 24, 2010

1/18 - 40 minutes AM (5 miles), 60 minutes PM (8 miles)

1/19 - workout (20+ minutes warm up, then 5x1000 @ 5K goal pace with 200 recovery - 3:01.7, 1:11 recovery, 3:04.3, 1:11 recovery, 3:03.2, 1:11 recovery, 3:04.0, 1:11 recovery, 3:02.2, 18 minutes cool down) (9 miles)

1/20 - 65 minutes (9 miles)

1/21 - 75 minutes (10.5 miles), 45 minutes PM (5.5 miles)

1/22 - 40 minutes AM (5 miles), 65 minutes PM (10 miles)

1/23 - 60 minutes (8 miles)

1/24 - race GBTC mile (4+ miles warm up with a few strides, mile in 4:26:05, won my heat leading the whole way, 6th overall out of 54 not counting the Invitational section, 3+ miles cool down?) (8 miles)

Summary: 78 miles for the week with a decent workout and a nice mile PR improvement! I've got the BU Terrier 3K this weekend so I'll do my workout on Wednesday then take a couple of easy days before that.

Monday, January 11, 2010

Week ending January 17, 2010

1/11 - 60 minutes (8 miles)

1/12 - workout (43 minutes warm up, then 6x800 @ 5K goal pace with 200 recovery - 2:25.0, 1:08 recovery, 2:26.1, 1:10 recovery, 2:25.9, 1:14 recovery, 2:26.5, 1:20 recovery, 2:25.2, 1:16 recovery, 2:23.7, 15 minutes cool down) Not feeling very well the last couple of days so I was a bit worried about this workout. I managed to hit the reps about right and only increased the rest by 10 seconds or so. (11 miles)

1/13 - 66 minutes (9 miles)

1/14 - 80 minutes AM (11 miles), 40 minutes PM (5 miles)

1/15 - 60 minutes (8 miles)

1/16 - Apparently Harvard thinks it is funny to change the meet time the night before an event, so I showed up at 3:00 for my 5:35 race to find out the whole meet was already over! Very annoying. Decided to make the most of it and had an assistant coach hand time me for a 3000m solo time trial.
10 minutes warm up plus a few strides, then 3000m in 8:51.17, 40+ minutes cool down (8 miles)
This is about what I was hoping to run in a competitive race so I really think I could have been 5-6 seconds faster in a good race. I definitely lost focus for a few laps in the middle. Oh well, I made the most of it and hopefully it was still a valuable effort for 5K preparation.

1/17 - 120 minutes (17 miles)

Summary - 77 miles for the week, a little scaled back mileage due to shaking a cold early in the week but I feel good now and despite the confusion at Harvard I think it was a good week. 8:51 solo probably means I could have gone a bit faster in a good race.

Monday, January 4, 2010

Week ending January 10, 2010

1/4 - 64 minutes (9 miles)

1/5 - 47 minutes AM (6 miles), workout PM (20 minutes warm up, then 8x600 @ 5K goal pace with 200 recovery - 1:48.8, 1:04 recovery, 1:49.9, 1:07 recovery, 1:49.8, 1:06 recovery, 1:50.5, 1:05 recovery, 1:49.4, 1:04 recovery, 1:49.8, 1:04 recovery, 1:49.5, 1:05 recovery, 1:46.4, 20 minutes cool down) (9 miles)

1/6 - 65 minutes (9 miles)

1/7 - 40 minutes AM (5 miles), 57 minutes PM (8 miles)

1/8 - 76 minutes with 10 miles @ 6:00 pace (12 miles total)

1/9 - 90 minutes (12 miles)

1/10 - 106 minutes (15 miles)

Summary: 85 miles for the week with a nice 5K pace workout and a strength tempo. Nice solid week for me and I feel pretty good. Hopefully another good workout this Tuesday and then a few easy days to lead into the 3000 at Harvard next week.