Monday (8 miles) I headed out to a place called Lake Murray which was about 3 miles away from the apartment. I have run this lake before when I visited SD with Tim. The path is a wide asphalt path that goes along the lake with Kilometer markers. Its 3.2 miles out or 5.change out so 6.4 miles total. I then added on after making it 8 miles.
Tuesday (7.5 miles) I was feeling pretty good and headed out on a run about the campus. I came through 6 miles in around 40 minutes and was feeling pretty good. I added on about another mile and a half before I hit the off button.
I kept seeing the same cop while I was running and he pulled over to talk to me and ask how far I was going. I replied "only 7" and he said "shit I die after 3", I saw him later when he had a lady pulled over for a traffic stop.
Wednesday (10 miles) I woke up around 930 and decided, hey I will do my quantum homework, and I did. After an amazing breakfast = oatmeal + multi-grain cheerios, I sat around for a while and then ate lunch. Feeling very unproductive I emailed the SDSU track coach asking if they needed any help, and if I could use the track here and there for workouts. I have yet to hear back. Around oh 2pm I called the MDSU Office and found out that I would finally be getting paid for all my coaching duties on... Feb 10th. So I work from September till December and get paid in February, good to know. However also good to know that in a few more weeks I will no longer be as poor as Africa, and rather I will finally be level with the poverty in America...yippie!... After that I headed out to Murray park and did my first workout of the season. Below is it DRUM ROLL PLEASE ok ... so no.
| 20 minute warm up | 20 Minute cool down |
| 1 (rest 1 minute) | 3:10 |
| 2 (rest 1 minute) | 3:09 |
| 3 (rest 1 minute) | 3:07 |
| 4 (rest 1 minute) | 3:05 |
| 5 | 3:08 |
That works out to a 15:39 5k (average 3:07) which would be a 1 second PR. I am again excited for the track season. I will do this workout once a week, but change it a little bit each week. I will never do more than 10k but I would like to up it after next week. This along with 12 x 400m with 1min rest and 16x 200m will get me very ready for track season. I want to add in some tempos as well which will be easy to do out at the lake.
Thursday (9 miles) I went out to Lake Murray and did a recovery run here for about an hour. I can't really remember much about this run, as it was just a chill adventure.
Friday (8.8 miles) I headed out around 1030am to the Beach to do an out and back. I covered the first 4.4 miles in 27:53 or around 6:21 pace. I about faced and started heading back. I didn't feel like I was really moving but I covered the second half in 26:33 or 6 flat pace. This of course works out to a 6:11 average which is pretty CRANBERRY Great since last week I could barely hold 640's let alone for over 4 miles. I also got some sun and I am thinking that though I may not be in race shape by next weeks opener I could be in beach tan mode... not really what Goldhammer trained me for 4 years for but its a start.
Saturday (ZERO miles) I decided today would be a good day to take off. On a completely unrelated note the Double XP weekend for Halo3 was infection! Look out for Zombies near you!
Sunday (12 miles) So I went out to Balboa park today, more famously known for the Zoo and Foot Locker National CC Championships. I got really really lost and just ended up running around like a headless chicken for 90 minutes. I did get to go down the famous finishing downhill of the FLN course, seen below. I didn't feel as out of control as these girls look, but it was still a rather steep hill. I am rather pissed I didn't run longer today, but coming back from that shitshow about a week ago, lets just say I was happy with today.
total miles - 55.3
Notes - Next week I will jump back up to where I need to be. Hopefully I will be in the 65-70 mile range and I will have only lost around 2 weeks of training.
Posts
0 Comments:
Post a Comment