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Training Summaries 21-27 April (Read 559 times)

Hannibal Granite


    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

    "You NEED to do this" - Shara


    Feeling the growl again

      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.

      "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

       

      I am spaniel - Crusher of Treadmills

       


      El Presidente

        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.

        "I train conservatively so that I can race recklessly."

          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).
            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
            Age 60 plus best times: 5k 19:00, 10k 38:35, 10m 1:05:30, HM 1:24:09, 30k 2:04:33
            Hannibal Granite


              "You NEED to do this" - Shara