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| Training week 25 Feb - 2 Mar (Read 211 times) |
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posted: 3/3/2008 at 4:18 AM |
Mon - 6 easy 6:56 pace
Tue - 4.5 easy + plyos 7:12 pace
Wed - 10 easy 6:57 pace
Thur - 8 easy 7:14 pace
Fri - 8 easy 7:10 pace
Sat - 5K Race 17:41 36th overall (out of almost 7000) 2nd in age group, Including warm up and cool down about 8 miles for the day. I wanted to go under 18:00 which I made by a pretty decent margin. I got boxed in a bit at the beginning and spent most of the first mile weaving in & out of people so I think I actually had a faster time in me. On the plus side every mile got progressively faster and from looking at the results only 2 people ahead of me had a bigger gun time - chip time diffrential (mine was 7 seconds) so for all intents and purposes I didn't get passed at all during the race which is also a plus
Sun - 14.5 long run 7:06 pace - the best I've felt going this long in a long time
Total for week ~ 59 miles |
PR's
1-Mile: 4:42 (1995)
5-K: 15:55 (1999)
10-K: 32:30 (2000)
15-K: 50:18 (2001)
1/2 Mar: 1:13:15 (2000)* 1st half of marathon listed below
Mar: 2:49 (2000) |
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posted: 3/3/2008 at 2:27 PM |
Great race Hannibal.
Mandy, biggest week ever and still a fast 5k-- good work!
M- 5 easy 6:35 pace
T- 8 easy 6:37 pace
W- off
R- 8.25 easy 6:35 avg except 4X (3minON/2minOFF) in the middle. Abbreviated workout as it was just too early and I wasn't into it.
F- 8.75 miles easy 6:31 pace. Should have done workout this day as I felt GREAT.
Sa - 10 miles -- 5 warmup 6:51 pace, 4 mile tempo 5:45 avg, 1 mile cooldown. Felt kinda bad.
Su - 16 miler. 1st 15 6:35 avg, last mile moderate cruise effort 5:45.
Total for week - 56 miles
--Not bad for a travel week and coming off a hard weekend (5-miler previous saturday 26:56 and hard long run sunday). My easy run pace is getting really quick and easy, I need to work harder on my tempos now. |
"Talent" is a cop-out for not wanting to try harder.
marathon - 2:28
HM - 1:09:53
10K - 30:57
5K - 15:18 (2nd half of above 10K) |
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posted: 3/3/2008 at 3:43 PM |
Mon: 6 miles at 8:08 pace
Tue: 8 miles at 8:15 overall, including 2 at 6:46 on dirt track
Wed: 8 miles on grass loop at 8:30
Thu: 7 miles on grass loop at 8:25
Fri: 12 miles on grass loop at 8:26
Sat: 4 miles on track at 8:40
Sun: 11 miles in Golden Gate Park, including 10k in 39:38. First 5k up and away from ocean, then turn around and come back down. Splits were 6:40, 6:45, 6:24, 6:21, 6:05, 6:05, and 1:18 for last .2.
Total – 56 miles
way to go Mandy--great week! |
Masters PR's:
40's - 5k 16:39; 10k 33:48, 10m 56:25, HM 1:15:27, Marathon 2:43:12
50's - couch potato
60's - 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33 |
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posted: 3/3/2008 at 5:02 PM |
Jim
Breaking 40 min in a 10K is a breeze for you now young man. Great job. |
| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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Rhode Runner view log |
posted: 3/3/2008 at 7:04 PM |
Good work by all this week...There are days that I find it hard to get out the door, but knowing that my training is public knowledge motivates me just enough. - Thanks
M- 7 easy 6:46 pace
T- 7 med. 6:51 pace (Felt like I was going harder than 6:50 pace)
W- 5.1 Med. 6:48 pace
R- 7 easy 7:03 pace
F- 7.25 - Intervals + Warm-Up & Cool Down (6x800 @ 2:32 w/ .25 jog)
Sa - 7 easy 6:55 pace
Su - 14 easy 7:12 pace
Total for week - 54 miles
Had an Ok week of miles, but felt a little flat. I was pleased that I was able to run 6x800 with little problem. I can probably shorten the rest intervals, but will keep the total intervals around 3M. Plan to add a tempo this week. |
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posted: 3/4/2008 at 4:10 AM |
| Quote from Tchuck on 3/3/2008 at 5:02 PM: Jim
Breaking 40 min in a 10K is a breeze for you now young man. Great job.
Thanks Todd. I hope to see you back at it again real soon.
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Masters PR's:
40's - 5k 16:39; 10k 33:48, 10m 56:25, HM 1:15:27, Marathon 2:43:12
50's - couch potato
60's - 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33 |
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MandyS view log |
posted: 3/4/2008 at 8:24 AM |
thanks jim and spaniel - things are going well right now
well done jim on your 10k! |
2008 targets:
5k - 21mins (22.29 21.55), 10k - 45mins (49.38 48.12 47.19), HM - 1hr45 (1.50.08 1.44.10 1.40.41), M - 4 hours (3.46.41)
"It is not the mountain we conquer, but ourselves" - Sir Edmund Hillary |
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