Monday, December 26, 2016

Training Blog December 19 to 25, 2016

Monday AM road 4 with Melissa and Uta, 32:41 tot. 4
               PM Massage with Anna-
I'm pretty sure Anna approached massage like this overhead lift and is intent on causing maximum pain.

Tuesday AM 4 miles with Melissa and Uta, 32:14 tot. 4
               PM 3.1 miles warm up with Uta, 1/4 mile jog to start after dropping her off, drills, strides, Monaghetti Fartlek, covered 3.85 miles in the 20 minutes. 5:11 pace. Pretty nice to run the same pace as last time but to go for twice the time. 3.2 cool down, squats after 6x6 starting at 75lbs up to 125lbs.

Mona rates this mona a "toughen up buttercup" --- sure it is a step in the right direction but there are no participation awards around here.

Wednesday AM 4 miles road with Uta, 29:09 tot. 4
                    PM Raleigh Tavern 10, 1:07:04, deadlifts after 6x6 starting at 115lbs up to 155lbs tot. 10.1

Thursday AM 4 miles road with Uta, 29:31, light snow tot. 4
                 PM 4 miles and box jumps, supposed to do hill reps but I was foiled by ice, crazy icy and no salt or sand on the roads, 3x10 at 20in, 24in, 30in on the box jumps tot. 4

Friday AM 4 miles with Uta, not as icy, they had salted, but corners were still touch and go tot. 4
            PM Raleigh Tavern 10 mile, 1:07:47, normal Friday night exhaustion, tot. 10.1

Saturday AM cold hard rain, 3.1 mile warm up with Uta, drop her off, change to dry top, 1.2 miles out to course, 4x2 miles on lightly rolling road loop, at tempo effort.  I figured with the tougher course, compared to the rail trail, that I would be hard pressed to run much under 5:20 pace but was pleasantly surprised.  So I did 4 drills, then 2 miles-10:26(5:14/5:11), 2:59 recovery with 4 new drills, 2 miles- 10:18 (5:06/5:11), 3:00 recovery with 4 new drills, 2 miles- 10:16(5:05/5:10), 3:02 recovery with 3 new drills, 2 miles- 10:10(5:03/5:06)  As you can tell from the splits the 2nd mile was a bit tougher, sort of a lolly pop loop and the biggest hill is in the first 600m and last 600m.  I think it is fairly equal both ways but there is a difference between doing it on fresh legs at the start and in the last 1/3rd of the rep. 1.2 cool down 7:58 

PM Christmas Eve festivities

Sunday AM 13 miles on road, bit icy, but the sun was shining and it was a glorious morning, 1:22:19 tot. 13

Summary 82 miles for the week, two good workouts. Fighting the weather a bit but I'm very happy with this week.   Keeping my head up and moving forward. 

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