Sunday, May 9, 2010

This Week in Running: 5.3 to 5.9.10

The Numbers
68 1/2 miles in 6 runs
50 minutes on the bike
5 core workouts
1 lifting sequence

Key Workouts
Wed 5.5.10
13 mile tempo that finished ~5:50 pace. Scroll down if interested in description of this one.

Thurs 5.6.10
3 x 1000m, 2 x 400m, 4 x 200m w/ ~2 min rec between each
3:14, 3:13, 3:12; 72, 71; 35, 35, 35, 34
I thought the 1000m reps were a little slow. Happy w/ the rest. Didn't really care about the 200m splits; I just wanted to run them hard.
12.25 miles

Saturday 5.8.10
4 x 2 mile w/ ~2 min rec
Ran the 1st and 3rd on trails, and ergo on time. They ended up being 12:15 and 11:30 of hard threshold running. The 2nd and 4th were on the track: 11:14 and 11:02. Happy to see the last was fastest. I wasn't pushing the pace anymore than I did the first one. Each repeat was a hard, controlled effort. 6 x 80 yd strides to finish the day.
15 miles

The rest of the week consisted of easy runs. I only lifted on Friday-no running. On Sunday I ran 9 easy ones on trail, and a neighbor tried recruiting me to join his team, HFC.

Broke in a new pair of sneakers this week: new balance 1063.
Put the new balance 769s into semi-retirement.

Analysis: Without really chasing miles, my weekly is marching into mid/high 60s. This is an uptick for me as I have traditionally been in mid/high 50s. I feel no worse for the wear. I actually feel better. I'm not even doing a weekend long run right now. That'll start this summer.

Happy Mother's Day Mom and J!

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