Sunday, March 3, 2013

Running Log for Week of 2/25/13

Monday: 12 easy in Saco, Boom Rd.

Tuesday: 13 easy in Biddo Pool before tutoring... got squeezed by the schedule and couldn't get my core or hill sprints in.

Wednesday: 16 miles on the treadmill, 3 mile w/u and then tempo mile cutdowns with 0.3 mi. jog rest: 5:27, 5:24, 5:21, 5:19, 5:16, 5:11, 5:08, 5:00, 5:00, 1.6 mi c/d. Was supposed to do 10, settled for 8 (hence the 5:00 8th repeat), and then convinced myself to at least do a 9th. Didn't want to push too hard like last Wednesday so I didn't... no stomach issues after this one. Decent workout.

Thursday: 10 miles on the treadmill, easily. Legs were pretty tired. I dare say this was a tougher exercise mentally than the day before. Still slacking on getting the core in... may have to just set the alarm earlier and force myself to do it in the AM like I used to.

Friday: 17 miles in 1:51, out-and-back to Salmon Falls, with five hard strides thrown in the last couple of miles, all preceded by a core set at lunch. Not sure how I would feel during this run due to lack of sleep the night before but I was getting more and more comfortable as the run went on. I believe the Gu I take before these long ones definitely helps.

Saturday: 12.5 miles very easy with Nick, Chris and Marc in Portland/SoPo.

Sunday: Group run in Falmouth from Sheri's house. Did the first 10 with the group easily and then worked into a fast finish at roughly MP on Woodville/Wynn/Field x2 (basically): 5:30, 5:25, 5:34 (uphill), 5:10 (downhill), 5:28 (uphill), 5:24, 5:29 (uphill), 5:18 (5:25/mi average), 2 mile cooldown, 20 total miles. Didn't get all 10 in and didn't average 5:24's or better as I would have hoped, but considering my last 8 miles like that (last Wednesday) were 5:22's and felt much harder on flat terrain, relatively fresh, and without a 10 mile warmup. I think that's progression. I hope. Still chalking it up as a decent workout but realize going forward that I need to incorporate more hills into my workouts before Boston.

Totals: 100.5 miles on 7 runs, 1 tempo workout, 1 fast finish MP workout, 1 set of strides, 1 core workout. Needed another core workout and hill sprints in there but my sked is nutty lately. I'm enjoying the no-doubles life, makes it a lot easier. My schedule isn't any easier next week but I hope I can get everything in that I need before coming down for New Bedford.

1 comment:

  1. Singles baby! Less stress, more recovery time, more time for supplemental work/other life things, and will make you stronger with that type of mileage! #nextlevel