Monday
AM 52:04 on Trails with Uta, bit icy, around 7.5 miles
PM 4.5 miles and strides with Melissa total 5+ miles
XT whartons, YTI
Tuesday
PM 4+ warm up with Melissa, strides, regular 10 loop doing 1min hard, 1min moderate. Covered my regular 10 loop in 54:54. The first mile was 5:56 the last mile was 5:18 total 14++
XT whartons, YTI
Wednesday
PM Regular 10, 67:08, no strides needed to go to bathroom! total 10
XT whartons, YTI
Thursday
PM 2 mile warm up with Uta, 14mins, dropped her off and did strides. Moderate progression regular 10 loop, 54:43 (5:43, 5:41, 5:31, 5:21, 5:24, 5:34, 5:26, 5:25, 5:27, 5:07) felt super easy would have liked to go a bit faster over the last couple miles but I had to go to the bathroom really bad so it was what it was. tot. 12.5 or so.
XT whartons, YTI
Friday
AM Dale 5 solo, 35:37, tot. 5+
PM trail 52:02 with Uta, who was hammering! some ice but not bad. then 4 strides after tot. 8.5 miles or so
XT ankle drills, whartons, YTI
Saturday
10AM at Ruben's Gym. 3+ warm up 22mins, switch shirts and do whartons. then 0.5 miles back on the treadmill in 4 minutes. Then 4 miles at 5:18 pace, 1/2 mile in 2:55, 3 miles at 5:12pace, 1/2 mile at 2:55, 2.5 miles 5:10 pace, 1/2 mile 2:55, 1/2 mile at 2:55, 2 miles at 5:07 pace, 1/2 mile at 2:55, 1 mile at 5:04, 1/2 mile at 2:52, 1/2 mile starting at 4:49 pace working down to 4:40 pace. total of 15.5 miles in 1:22:16 (5:18.5 pace including rests) I felt really good on the last rep like there was no limit to how fast I could go making me think I was not aggressive enough with the early paces. as always the treadmill was set to 1% incline. total 19+ miles
XT ankle drills, whartons
Sunday
AM road 7.8 miles solo, roads bit sloppy but not bad, 51:10, tot. 8-
PM 5mins on some shitty touch screen treadmill waiting for curves to open up. Then 40mins on curve with 4 strides mixed in to the last 5 mins. total. On the curve I averaged about 6:35 pace. I have come to believe that your aerobic effort on the curve is about 1min per mile faster than the pace. So this would be 5:35 AEROBIC effort. Now I wouldn't go out and run 5:30 pace the day after a hard workout but that is because the legs get pounded. On the curve the push off is sort of a longer slower thing. Tough to describe. Anyway I think of it as an added bonus to how it helps with my shoulder positioning and posture. total a bit more than 7 miles
XT wharton, YTI, 10 pull ups on assisted machine
Summary
96 miles for the week. struggled getting to bed early enough to get up a 5 for the morning runs. Strides most days which by winter standards were pretty good. Two very nice moderate 10 mile workouts and one very nice special phase marathon workout. All told more than 36 miles this week under 5:30 pace. Taking that a step further if you look at the 7 days from last Sunday through this Saturday I did more than 66 miles of work at 5:45 per mile or better. I'm starting to feel very strong and I'm getting very excited about the marathon prep. The coordination is still a work in progress but I'm steadily working along and I feel good about it.
I get a bit of a fitness test next weekend at the Super Sunday 5 mile. I'm not sure what to expect. I ran 24:22 last year, totally solo. I was actually pretty fit and I think if I hadn't had a bit of a cold that week that kicked my ass I would have had a shot at 24 flat or better. I'm feeling super fit right now but I have done very little quicker work. I do the mona every other week and I did the 1min fartlek this week. I could see myself really struggling to get comfortable under 5:00 pace and running mid 24's or worse and feeling like I could do it again a few minutes later. On the other hand If I have done enough strides and quick stuff to get comfortable at a quicker rhythm I am so strong I could really see a good time. I have a lifetime best of 23:26 as much as I would love to get that I very much doubt I'm in shape to do that in a rust buster. However I have only run under 24 a couple of times and I would really like to slip under that mark.
I have two races planned for February. The Super Sunday 5 mile this weekend and the USATF-NE 10 mile toward the end of the month. If they go just ok I plan on running the New Bedford Half marathon which is fast by New England standards but has a couple tough hills and if you get a head wind from 6.5 miles to 9.5 miles, which are perfectly flat, the course is pretty slow. If you don't get that head wind it is a pretty quick but it is a bit of a roll of the dice. It is a good course to tune up for Boston. However if I run very well at either Super Sunday or the 10 mile or both I will likely try to go to the Shamrock Half marathon in Virginia beach which is really very fast. I like the idea of going down there because my half marathon pb is weak and the 1:05 half marathon b standard for the trials is very doable so on a quick course I could knock out one or both of those goals.
So that is where I'm at right now. Hope you are doing well and avoiding the flu and other winter issues!
1 comment:
Good progress!
Post a Comment