Tuesday, October 19, 2010

Week 15(Oct 11-17)

Monday
am-10 miles with uml team + some core
pm-7 miles and drills

Tuesday
am-Workout Goal 5-6x mile at 4:55-5:00
4:50, 4:55, 5:00, 2:19, 2:23
W/up- 4 miles c/down 5 miles
Felt very tired during the workout.  It was prob from the race last Saturday and the high mileage.  So Gary and I decided to cut it short.
pm- 5 miles with Zach.  +core and drills

Wednesday
am-6 miles on treadmill

Thursday
am-14 miles.  First 10 with Sean and Sarah Brassard (new member of new balance boston)
pm- 5 miles with Zach

Friday
am- Progression run- Goal 8-10 miles(Doesn't matter pace just finish it)
5:55, 5:44, 5:36, 5:27, 5:21, 5:15, 5:10, 5:05, 5:00, 4:55- Total 52:28
First 5 miles- 28:03  Last 5 miles 25:25
For this workout I was very cautious at the beginning because I have always been nervous about the longer prog runs.  I just have it in my head for some reason that I cant run that long for a quick pace during a workout.  So I took it very slow the first few miles.  As the workout went on I just kept feeling better and better.  The only bad thing to come of this was I got a weird cramp in my upper abs that I have never felt before.  It was only the last half mile of the workout but still had me a little nervous.  Other than that I am really excited about this workout and now when I attempt the longer stuff in the future it wont be such a head game with myself.
w/up-2 miles c/down-4 miles
pm-4 miles very easy

Saturday
am-9 miles in Auburn very very easy
pm-8 miles on the treadmill again very easy

Sunday
am- Douglas fun run 5k- 1st place- 17:29
This race was to run as easy as possible but win some prize money.  Which I did but again I got the same cramp with about 1200 left.  This time it got so bad that I had to stop and walk for a bit because it hurt so bad and I couldn't run.
w/up- 5 miles c/down- 7 miles

Total- 114 miles

I am very happy with how this week of training went.  I took a very easy low miles day and still managed to get in 114 miles.  I also had my best progression run ever.  The only down side to this week is the pain in my lower abs.  I'm going to workout on Wednesday next week to see how it feels.  If it doesn't bother me then I will be racing Mayors Cup on Sunday.  If for some reason the pain is still there then I will have to sit down with Gary and figure out what we want to do.

Hope training is going well for everybody.  Comment and let me know how your week of training was and what your racing schedule looks like....

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