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| Training summaries week ending 4/13/08 (Read 174 times) |
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posted: 4/14/2008 at 2:05 AM |
Seems every week I end up far shy of what I target...so this week I targeted 95 miles.
M- AM, 6 miles easy 6:39 avg. PM , 3 mile wu then 8X400m on grass oval w/2min jog recovery all 77/78sec except last one 75. 1.25 mile cd for 7.25 miles total. Dog followed, man was he TIRED. (for those who don't know, I have a .57 mile loop for wu/cd on grass and an accurate 400m grass track a little slow with a rise in turn 4).
T - AM, 6 miles easy 6:44 avg. PM, 8 miles easy 6:41 avg
W - 10 miles easy 6:53 AVG, except tried CV mile repeats got 1 mile 5:37, 3min jog, 800m 5:54 avg, gave up and easy to finish out.
R - 8.75 miles total.2 mile wu 6:53 avg, then 6 mile tempo on tm 6:00 pace (max) 2% grade, except last .5 mile 4% grade. 0.75 mile cd.
F - AM, 6 miles easy 6:45 avg. PM, 1 miles easy 6:58 avg then baby woke up. 
Sa - 6 miles easy 6:39 avg.
Su - 16 miler. 1st 15 6:44 avg, then last mile 5:39.
Total for week: 75 miles.
Most miles since at least August 2007 (sadly less than my avg in 2006). Felt pretty good, a little tired now and then, probably more from work/sleep than running. |
"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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| view log |
posted: 4/14/2008 at 3:09 AM |
M - 8.1 miles 7:03 pace
T - 12 miles 6:57 pace
W - 8.1 miles 7:24 pace + drills
R - 12.3 miles 7:01 pace
F - Off
Sa - 4 miles easy 7:08
Su - 16.3 miles 6:54 pace
Total for week: ~ 61 miles
Feeling good about the 1/2 Mar. I'm doing on April 26th. I'm not expecting anything near a PR as all I have done this year so far is try to build my mileage back up, the only speedwork I've done is a couple of races. However, my everyday pace is right around 7 minutes/mile, which doesn't feel like I'm working at all, so I'm shooting for something in the 6 min/mile range in the race. |
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: 4/14/2008 at 4:57 AM
modified: 4/14/2008 at 4:58 AM |
Good week guys. You're two runners I look up to. I'm glad to see you're both doing well on your respective roads back.
I had my second-last week of training leading up to Boston. I missed a couple of runs but the quality was definitely there. I did 16k today with 12.6k in 51:15, or roughly 8 miles in 52 minutes. The effort was high given the hills and wind, but I don't think Boston is going to be that hilly with 25 mph winds. One concern I do have is that I wasn't very good at pacing with the wind. This is a 6.3k loop I run on all the time and I really should have been able to keep a more even effort. I ran too hard with the wind, unable to slow down, and struggled going into the wind. I really had no rhythm. I'll need to be better next Monday.
April 7 – April 13
Monday – 6k very slow in about 40 minutes, very sore
Tuesday – 7k, legs still heavy
Wednesday – 5 x poplar plains downhill in 1:40, 15k total, legs feel better after than before
Thursday – off
Friday – 5k
Saturday – off
Sunday – 12.6k on hilly loop in 51:15 (4:04/km), very windy, awkward pacing but good speed
49 km |
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MandyS view log |
posted: 4/14/2008 at 7:21 AM |
M - 10k easy, sore throat afterwards
Tu - rest - rotten cold
W - as above
Th - as above
F - as above - but starting to feel better
Sa - 10k hilly with club
Su - 25k with one *enormous* hill 
Total for week: 45k
glad to get the cold out of the way now so i can be fully recovered for the half in just under 3 weeks |
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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