Sun- easy 13 (1:36:30)
This run was just what I needed. We ran out in Peirrepont so there were some pretty good hills with the biggest one starting at the 10 mile mark. We didn't just survive, but felt good on this run. We finished feeling tired, but with something still left in the tank.
Mon- easy 5 (35:50)
Another run in the 'Pont. Again, I felt strong on the hills and the HR said I was well within the recovery range. It's nice to feel like 5 is short; like we are somehow cheating.
Tues- easy 7 (50:20)
"She was concentrating on her pace fer chissakes..."
-Quenton Cassidy
I never thought I would say this, but I was missing the hills today. A flat run in Canton had me running intentionally until the last mile or so to keep the HR up. I was happy however to see another day in the low 7s for pace. I seems I may be getting somewhere.
Wed- 2up, 5x 200, 200, 400 with equal jog/full recovery, 1 down
This workout was awesome and we felt great. The hardest part about this was keeping it controlled. We had thought about doing hills, but Ike must have read my mind when he suggested we go back to the track and see how our progress was coming. It had been three weeks since we had done this workout and Ike had proven he had gained a VDOT improvement and I figured a little bit faster wouldn't kill me. The target was 38s for the 200s and 79 for the 400s. With the higher weekly mileage we needed 5th set. It was a little windy on the backstretch, but the splits are as follows.
1st set: 38, 38, 79
2nd set: 38, 38, 79
3rd set: 39, 38, 79
4th set: 38, 38, 77
5th set: 36, 36, 73
The last set we allowed ourselves a little slack in the reigns. The rule was "don't make it fast, but if it happens to be, don't slow down to compensate". We obviously broke the rules in the last one...at least we made it to the last 150m before doing so.
Fri- easy 5 (37:49)
I decided I was not going to look at the time or HR at all on this one and run subjectively easy. It was tough, but it was much better than the avg of 8s I envisioned. My avg HR was only 135 bpm.
Sat- 2up, 22:37 SLU Alumni/Run for Ryan 6k, 1 down
The last couple times that I have raced have seemed more like hard tempo runs than races so today I decided I would be a little more aggressive. I didn't think that a 5:50-5:55 pace was unreasonable so that was the goal. I managed to hang onto Ike through the 1st mile and we split 5:49. I thought perfect even if it was a little harder than I thought it should be. I managed to hang on for about a half a mile before I really started to struggle. At that point I decided 6k be damned, I was going to try to hold it through the second mile. I split mile two in 6:05. The second half of the race was just hanging on; I just tried to keep HR rate up in the high 160s. I kept fading, but my consolation prize was a little knowledge and a good workout. On a side note, the weather was much better than last year even if it was pretty warm by the end. And as always it is great to see everyone.
Splits: 5:49, 6:05, 6:14, 4:31 (6:06 pace)
Weekly Recap...
This was another solid week with the mileage total hitting 50. Workout are going well, but I am a little frustrated. I am getting more convinced that I am going to run a good 10k-half marathon before I hit my 5k goal. I lack speed/turnover and my race pace is not getting much faster, I just seem to be able to hold it longer.
No comments:
Post a Comment