Monday, August 7, 2017

Training Blog July 31 to August 6, 2017

Monday AM 3+ warm up, drills, strides, 200m in 31, jogging, Aussie Quarters averaged 68/45 fastest rep was 67.0 on the last one, slowest was 69.2 on the penultimate one.  15:18 for the 3 miles.  Huge improvement, not a great session in the scope of things but massive improvement from where I have been. 3.5 cool down
PM road 5 with Uta in 35:49, dead lifts after the run

Tuesday AM road 10 solo, 1:06:16
PM 5 miles around Phillips fields with Uta and Melissa in 44:19

Wednesday AM paced Melissa's 8 mile progression run on Chelmsford rail trail, 54:16
PM 3+ warm up, drills, 400m in 74, 500m jogging, then 30x100m in 15 with 100m slow jog full recovery, 3.5 cool down

Thursday AM road 12 solo, 1:19:11, squats after the run
PM road 5 solo, 34:57

Friday AM some lifting, drills and massage with Anna
Noon road 10, 1:10:08
took rest of day off, coming down with sore throat, very tired

Saturday AM 3+ warm up, drills, strides, quarter mile in 69, Race John Leclerc windmill 5k in Templeton, 1st place CR, 15:10, splits 5:00, 9:57, 14:42.  Still a bit sick, not the best effort.  Not sharp enough to run real hard from the front.  All in all I was pretty happy with this, for where I am at right now. 3 mile cool down largely with the next two finishers.
PM road 5, 35:51
A quarter mile or so into the race.

Sunday AM road 8.2 with Uta, 57:15
PM road 8.2 solo, 55:42.  I would have done a longer run today but I was feeling pretty shitty still and decided to do a bit less in hopes of aiding my return to being not sick...

Summary 108 miles for the week, nice Aussie quarters session, nice rust buster race, good speed/muscular session. I feel like I'm moving forward real well overall.  The coordination hasn't been good.  I doubt I would have held it for much longer had I gone past 12 on Tuesday.  I'm not fit but I really feel like I'm improving very steadily and I could see myself running pretty well in another month or two at this rate.   I hope you are training well.  

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