Sun- Easy 14
This one actually started out quick. After a couple miles we got it reigned in, but my HR was still up in the mid 140s which concerned me. I just kept slowing it down and managed to finish the run feeling decent. The 15 minute stop to talk to Coach Casserly helped, but we made up for it by dropping the pace down into the low 6s for the better part of a mile to pass some kid that REALLY wanted to stay ahead of us.
Mon- off
Tues- easy 7.1
Still feeling a little heavy, but slowly getting better. I had to work a little to keep the HR up, but managed low 7:20s with an avg HR of 136 so everything but my legs seems to have recovered.
Wed- 2up, 3x1200 Bird St. Backwards w/4min jog rec, 1.9 down
Ike showed up at the house with the idea of running 1200 hill repeats instead of the track and after the bump I saw from the two weeks we did in the end of the Early Quality phase I was game. The target time on the track was 4:07s so we figured we would just let the HR determine where we should be on the first one. That was a mistake. I really should know that my HR takes some time to get to where is should be and we ended up cranking a 4:08 and barely got my HR to 168 for the last 3-400m. The next two were where the first one should have been at 4:20+/- and the HR was 168-170 by 400m into the hill. I was a quick little workout, but there was no doubt it was quality. The cool down was slow and I was well reminded that this is the hardest phase of the plan.
Thurs- easy 7.2 (54:10)
This one saw the first of many rainy fall days to come. It wasn't too bad once I got going, but my legs were heavy and it definitely took some effort to keep the pace where it should be.
Fri- easy 7 (51:28)
I am glad Ike was willing to come in for this one, because getting a run in after working all day can really suck.
With a little company this one was over pretty quick.
Sat- 2up, 3 sets of 6,4,2 at R pace with jog/full recovery, 2 down
We wanted 4 sets, but there was some SLU fundraiser starting at 10 and the track was getting lousy with people. It was pretty cool and windy which kind of dampened the spirits a bit, but we managed to get a decent workout in anyway. We are just trying to keep a little snap.
1st set: 1:58, 76, 37
2nd set 1:57, 75, 37
3rd set: 1:57, 77, 37
Ike showed up at the house with the idea of running 1200 hill repeats instead of the track and after the bump I saw from the two weeks we did in the end of the Early Quality phase I was game. The target time on the track was 4:07s so we figured we would just let the HR determine where we should be on the first one. That was a mistake. I really should know that my HR takes some time to get to where is should be and we ended up cranking a 4:08 and barely got my HR to 168 for the last 3-400m. The next two were where the first one should have been at 4:20+/- and the HR was 168-170 by 400m into the hill. I was a quick little workout, but there was no doubt it was quality. The cool down was slow and I was well reminded that this is the hardest phase of the plan.
Thurs- easy 7.2 (54:10)
This one saw the first of many rainy fall days to come. It wasn't too bad once I got going, but my legs were heavy and it definitely took some effort to keep the pace where it should be.
Fri- easy 7 (51:28)
I am glad Ike was willing to come in for this one, because getting a run in after working all day can really suck.
With a little company this one was over pretty quick.
Sat- 2up, 3 sets of 6,4,2 at R pace with jog/full recovery, 2 down
We wanted 4 sets, but there was some SLU fundraiser starting at 10 and the track was getting lousy with people. It was pretty cool and windy which kind of dampened the spirits a bit, but we managed to get a decent workout in anyway. We are just trying to keep a little snap.
1st set: 1:58, 76, 37
2nd set 1:57, 75, 37
3rd set: 1:57, 77, 37
Weekly Recap...
I am happy to hit 50 again and feeling decent. The loss of light is starting to make things a little more challenging as far as getting our workouts in, but it not too bad yet. The intervals are going to be tough, but its hard to believe we are only 10 weeks out from the indoor meet when we will be running the 5k. I said I want to be under 16:30 and right now i think I can run a 17:15 so I have got some work to do.
I am happy to hit 50 again and feeling decent. The loss of light is starting to make things a little more challenging as far as getting our workouts in, but it not too bad yet. The intervals are going to be tough, but its hard to believe we are only 10 weeks out from the indoor meet when we will be running the 5k. I said I want to be under 16:30 and right now i think I can run a 17:15 so I have got some work to do.
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