Pages: 1 |
| Training Summaries 21-27 April (Read 263 times) |
| view log |
posted: 4/28/2008 at 2:11 PM |
M - 8.1 miles 7:06 pace + drills
T - 0.7 miles - felt bad right out he door and turned around about 2 minutes later
W - 12.5 miles 7:07 pace
R - 10.1 miles 6:59 pace
F - 6 miles 6:56 pace
Sa - Derby Festival 1/2 Marathon 1:18:04 - 5:58 pace - 23rd overall - 8th in age group (30-34 male)
Su - 8.1 miles 7:10 pace - legs a bit sore, but not too much worse than the day after a normal long run
Total for week: ~ 59 miles
The race went as well as I had hoped for. My goal going in was to maintain 6 min/mile pace for the race which would give me a 1:18:30. The way the course is set up I the big hills are in the first five miles (miles 3-5 specificaly) and after that the course is mostly flat with just a few ups and downs so I thought if I could get to the five mile point in 30:00 minutes or just under without pushing myself then I would have a shot at making my goal. I hit 5 miles in 29:56 ran mile 6 in 5:48, hit 10K in 35:55 (1-second FASTER than a hilly 10K race I ran a month ago) and I started think sub 1:18 was a possibility if I could keep all the rest under 6 minutes. I lost pace a bit in miles 9 (6:08-) & 10 (6:03), but pulled it together and kept at 6:00 or better over the last 3+ miles though the effort was much greater over those last few miles than it had been previous to that. Overall, I was very pleased with how well the race turned out and particularly with how I paced myself as I often go out too fast.
Mile splits:
1-5:48
2-5:54
3-6:04
4-6:09
5-6:00
6-5:48
7-5:52
8-5:56
9-6:08
10-6:03
11-5:55
12-6:00
13-5:57
.1 - :29
|
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) |
|
|
| view log |
posted: 4/28/2008 at 5:43 PM |
M - 8 easy w/baby jogger 6:50-6:55 avg
T - 10 miles mostly 6:38 avg but included 10X40sec fartleks with 60-90sec recovery
W - 7 easy 6:40 avg
R - 0ff
F - 6 easy w/baby jogger 7:02 avg
Sa - off
Su - off
Total for week - 31 miles
--Planned down week with tons of travel, wanted more but not bad considering my schedule. The baby jogger is not bad to run with, have to correct a slight pull with it and whoever said it is a brake in the wind was 100% right!
Half marathon next weekend -- I am not looking forward to it as it will do nothing but confirm how slow I am right now. I guess I have to be happy with anything under 1:15, anything over that I'm going to be livid as I ran under 1:14 last year off 3 days with no sleep. |
"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) |
|
|
| view log El Presidente |
posted: 4/29/2008 at 4:20 PM |
M: 26.2 miles (Boston Marathon) 3:15:59
T: 4 miles
W: 4.2 miles
Th: 8.1 miles
F: 6.1 miles
Sa: 12 miles
Su: 7.7 miles
Total: 68.3 miles
This was the first time that I had run the day after a marathon. I was very pleased with how quickly I seemed to recover from the marathon. Of course, all of the miles this week were run at a very easy pace. |
Running since January 2005
Upcoming races:
Heart of America Marathon (September 1, 2008)
"I train conservatively so that I can race recklessly." |
|
|
| view log formerly RacingThoughts |
posted: 4/29/2008 at 4:32 PM |
M - Easy 2.5 miles 10:15 pace
M - Tempo 1.25 miles 7:35 pace
M - Easy 1.25 miles 9:42 pace
T - Long 9 miles 9:15 pace
W - Easy 5.31 miles 9:45 pace
R - Easy w/ Strides 5 miles 9:48 pace
Sat - Warmup/Cooldown 0.97 miles 10:30 pace
Sat - 5K Race - 21:08 total/6:49 pace
Sat - Warmup/Cooldown 0.5 miles 12:36 pace
Su - Recovery 2.5 miles 12:02 pace
31.4 miles (my highest weekly mileage ever). |
|
|
| view log |
posted: 4/30/2008 at 9:10 PM |
| Quote from Hannibal Granite on 4/28/2008 at 2:11 PM: Mile splits:
1-5:48
2-5:54
3-6:04
4-6:09
5-6:00
6-5:48
7-5:52
8-5:56
9-6:08
10-6:03
11-5:55
12-6:00
13-5:57
.1 - :29
Great racing, John
|
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 2:06:26 |
|
|
| view log |
posted: 5/1/2008 at 2:42 AM |
| Quote from Jim24315 on 4/30/2008 at 9:10 PM: Great racing, John
Thanks |
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) |
|
|
Pages: 1 |
