Monday (7 miles) Just over 42 minutes for the run. So ... year son!
Tuesday (15.1 miles)
AM Run (10.1 miles) active stretching followed by a 25 minute warm-up. Threw on the flats and headed over to the 1k mark. On the docket is the same as last week, 5x1k w/1min rest. Today I did my K's in this order 1-2,2-3,3-4,4-5,5-4. Reads as 1k mark to 2k mark. So 5-4 is 5k mark to 4k mark, or the reverse of the 4-5 rept. The rept's went as such 305-307-308-308-308. It works out to a 15:36 5k and is 3s faster than last week. What I am more proud of is last week I had a 5s spread, this week only 3, and that was just the first one. I ran the 4k mark to my car as my cool down. (~20 minutes)
PM Run (5 miles) I biked for over 9 miles on the stationary bike in the ARC. I then hopped off and got on the treadmill for 2 more miles at around 6:30 pace. Those treadmills are top notch.
Wednesday (8 miles) 51:15 ~6:36 pace. Deal with it.
Thursday (9.2 miles) Drove over to Lake Murray as the sky darkened. Between the time I left the apt to the time I arrived at the park and had begun my stretches the sky was black. I did a 1.5 mile warm-up and headed over to the beginning of the trail. My workout was pretty simple: 10k Fartleck as (30-45s on/offs)
Friday (7 miles) Did some pre meet stuff with Fiddy and then did some more running later.
Saturday (10 miles) An active warm up about 40 minutes before the race. I was feeling a little tight so I decided to do a long warm up and headed out for 3 miles. I got back and tossed on my spikes. I got in a few strides, but still felt rather tight. I figured, whatever happens happens and its my season opener so I just need to get it done. The gun went off and I eased into 5th place with Kris hauling ass with around a 10m meter lead. I held that place and came through the 1st mile in a blistering 4:55. I began to get worried that we were really far back and would not be able to pick up Kris so I took off. I never quite caught Kris but the move pulled me away from the rest of the pack. Reed went with me and used me for the next 3 laps to get up and then took off hard with 600m to go. He picked up Kris and won the race. Kris took second and I took third in 9:42.27. That means I closed my second mile in 4:47, which is huge for me. Also that time is about a 20s PR as well. I headed out on a 30 minute cool down with reed and Mcgrail after a dismal 200m leg on our 8x200m relay.
Sunday (15 miles) MOTHERHILL. Also I pooped on the run. Good times.
Total for the week 71.3 miles
1 Comment:
sounds like a good workout on tuesday.
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