Monday
am-3 miles very easy to shake out the legs for a good long run.
pm- 18 miles in 2:03
Tuesday
am-7 miles First 5 with Angus, Eric, and Danny
pm-10 miles 63 minutes with Ruben on Davis Road
Wednesday
am-5 miles 36 minutes
pm-Workout 3x 1000, 800, 600, 400 Rest= 2 min
2:57, 2:57, 2:58, 2:22, 1:41, 64
w/up- 3 c/dwn-3
Legs felt tired from Sundays race. So I just got in what I could. Which helped because it was some quicker stuff.
Thursday
First off day since the summer. Had to go home to the doctors about my foot. He said it is plantar fasciitis but I could also have a stress fracture. I have an MRI this week to see what it actually is.
Friday
am-8 miles 53 minutes
pm- 10 miles 73 minutes + drills and strides
Saturday
am-workout- mile 2x800 4x400 1000
4:47, 2:23, 2:18, 67, 68, 67, 63 3:00
w/up-3 c/dwn-3
pm-7 miles 47 minutes
Sunday
am-16 miles in 1:42 on treadmill
Total-106 miles
I am very happy with this week other than the news from the doctors. I am very pleased with my workout on Saturday. I have been struggling a lot with the faster stuff. This was the first time I actually felt comfortable doing the quicker stuff and didn't feel like I was going all out. It also felt really nice to go home for a day and take an off day and just relax.
Thanks all
Monday, November 15, 2010
Friday, November 12, 2010
Week 18(Nov 1-7)
Monday
am-5 miles in 38 minutes
pm- 14 miles
Tuesday
am- 6+ miles 47 minutes
pm- Workout 3x mile 3x 1000 R= 400-600
4:46, 4:53,5:00, 2:58, 2:58, 2:54
w/up- 3 miles c/dwn- 3 miles
It is still really tough for me to get going fast for the longer repeats. Even though it doens't look like it this is one of my better workouts.
Wednesday
am-10 miles 67 minutes
Thursday
am-5 miles 37 minutes
pm-15 miles in 1:32
9 miles fartlek in 50 minutes. Pick ups were 5 minute pace and recovery was 6 minute pace. 1,2,3,4,5,4,3,2,1 with recovery parts the same.
w/up 3 miles c/dwn-3 miles
Friday
am-7 miles
pm-8 miles with Sean and Zach + drills and strides
Saturday
am-10 miles + drills and strides
Sunday
am-3 miles shakeout
pm- New England 10k @ Franklin Park- 31:19
w/up 3 c/dwn 4+
Total-110 miles
The Race went very well for the team as we won with a perfect score of 15. Which sets us up very well for Nationals in Charlotte. The race for me went well for the most part. I was out with the lead pack through 2 miles in 9:55 or so. It felt very easy and very relaxed. I was running with Brian Harvey and Tim Ritchie until they both started to pick it up a bit and go with the lead pack. I stayed to relaxed and didn't go with them like I should have. So I then go stuck running all alone for the next mile or two. When my other teammate David Emerson caught up to me I just hung onto him for a minute until I could do the same and help him for a bit. The final 2k I kept trying to change gears but because it was so cold my legs didn't want to move any faster. I tried pushing it more and more but I don't think I was moving any faster. I am happy with how I placed but not so much the time because it was so cold and windy. Either way I cant complain because we won and a team and got what we needed to done and qualified for nationals. I am really looking forward to getting on a fast course and really seeing what the team can do on a national level.
Thanks for reading. Im sorry I have been slacking on updating but I will try to get more blogs up about my training and looking forward to the track.
am-5 miles in 38 minutes
pm- 14 miles
Tuesday
am- 6+ miles 47 minutes
pm- Workout 3x mile 3x 1000 R= 400-600
4:46, 4:53,5:00, 2:58, 2:58, 2:54
w/up- 3 miles c/dwn- 3 miles
It is still really tough for me to get going fast for the longer repeats. Even though it doens't look like it this is one of my better workouts.
Wednesday
am-10 miles 67 minutes
Thursday
am-5 miles 37 minutes
pm-15 miles in 1:32
9 miles fartlek in 50 minutes. Pick ups were 5 minute pace and recovery was 6 minute pace. 1,2,3,4,5,4,3,2,1 with recovery parts the same.
w/up 3 miles c/dwn-3 miles
Friday
am-7 miles
pm-8 miles with Sean and Zach + drills and strides
Saturday
am-10 miles + drills and strides
Sunday
am-3 miles shakeout
pm- New England 10k @ Franklin Park- 31:19
w/up 3 c/dwn 4+
Total-110 miles
The Race went very well for the team as we won with a perfect score of 15. Which sets us up very well for Nationals in Charlotte. The race for me went well for the most part. I was out with the lead pack through 2 miles in 9:55 or so. It felt very easy and very relaxed. I was running with Brian Harvey and Tim Ritchie until they both started to pick it up a bit and go with the lead pack. I stayed to relaxed and didn't go with them like I should have. So I then go stuck running all alone for the next mile or two. When my other teammate David Emerson caught up to me I just hung onto him for a minute until I could do the same and help him for a bit. The final 2k I kept trying to change gears but because it was so cold my legs didn't want to move any faster. I tried pushing it more and more but I don't think I was moving any faster. I am happy with how I placed but not so much the time because it was so cold and windy. Either way I cant complain because we won and a team and got what we needed to done and qualified for nationals. I am really looking forward to getting on a fast course and really seeing what the team can do on a national level.
Thanks for reading. Im sorry I have been slacking on updating but I will try to get more blogs up about my training and looking forward to the track.
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