Sunday, April 25, 2010

This Week in Running: 4.19 to 4.25.10

Good week. One of the best of the year. Having the week off from work helped in that respect. Highest mileage total of the year so far and that's without a long run. More important than the miles are the three quality days I had.

Monday
AM: core and 11 miles in 80:44
Easy run on partial marathon course (out-and-back 20 to 14.5) w/ Bob Wiles.

Tuesday
AM: core and 6 miles in 46:14
Another easy run. Biked to a trail system, which was about an 11 mile round trip.

Wednesday
AM: 14.25 miles in 92:01
PM: core
Straight hard run on trails. Good energy. Up tempo all the way. Fastest at end.

Thursday
AM: 11.5 miles in 78:14
PM: core
Michigan workout: mile, 1200, 800, 400. 5:05, 3:48, 2:28, 71. Between each rep I did 800m at a tempo pace which was between 3:00 and 3:10. Did not feel recovered going into reps 2 through 4; that's what I wanted though.
History: I did this workout (in a slightly different order: mile, 400, 1200, 800) this same time of year in 2005. Those splits were 5:03, 68, 3:58 (I still remember dying on that one), 2:31. The good news is that I think I'm a stronger runner now. Maybe not faster/quicker but stronger.

Friday
AM: 4 miles untimed and lifting routine
Jogged to and from the gym.

Saturday
AM: 14 miles in 91:10
Warmup, cooldown, and 40 minute threshold run. What I'm most psyched about is that a 400 meter split toward the end of the threshold revealed 5:36 pace. Yes! This is an improvement from the winter where I was doing my thresholds closer to 6:00.

Sunday
AM: leg core and 7.25 miles in 51:32
Easy, recovery day. Great energy. Fun.

Weekly Numbers
68 miles in 7 runs
11 miles on the bike
4 core workouts
1 lifting sequence

1 comment:

Jeff Goupil said...

Hey man glad to see your training is going well. I will be back at full strength by Bedford. The knee is feeling good so I just gotta be smart and keep iceing. Keep up the good training

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