Week Total: 59.32
Saturday - 10.15
12:30 PM - 10-mile loop felt good; feeling really strong and ready; went to marathon sports in melrose and heather got a pair of 890's w/ gift card coach karen gave us; i tried on some adidas adizero adios that i really liked
Friday - 7.1
5:45 PM - 17:25/2.41 warmup from HWRHS - rockmaple/cutler/1a to car and to track; 3 x mile w/ 791 m rec (4:56.1/3:51; 4:53.8/4:02.5; 4:51.2); then short cooldown before pizza w/ heather and grace (5:59/.73)
Thursday - 7.18
ran around at hw/na meet (54:51)
Wednesday - 10.2
4:32 PM - out and back skinner thru sharon to bradley palmer and out on road and back (4.65/33:50)
4:57 AM - out and back on morning loop w/ add-on through main entrance on way back (5.55/43:17)
Tuesday - 9.01
9.01/57:56 from HWRHS 1a to gardner/sagamore to candlewood to chebacco to belcher almost to end and back (6:36/6:33/6:17/6:28/6:12/6:14/6:29/6:40/6:26) - 6 x 100m strides on track when I got back
Monday - 6.29
ran around appleton at practice w/ hw xc buoys (51:19)
Sunday - 9.39
2.04/14:14 warmup/5-mile race in 26:09/2.35/17:30 cooldown
Saturday, October 22, 2011
October 9-15, 2011
Week Total: 75.95
Saturday - 18.21
1:36 PM - out and back asbury grove, highland, goodhue, waldingfield, 1a, lakeman's, fellows, candlewood, chebacco (ips/ess), belcher, story, eastern ave?, john wise to past villge but before woodman's (9 mi.), then turned around and back - heather, ben, grace and baby will met me on belcher with nuun water and sweet potato chips, then i ran home but left on asbury instead of into grove to meet them at cutler school playground. Miles: 6:42; 6:24; 6:27; 6:28; 6:18; 6:16; 6:19; 6:14; 5:59; 6:13; 6:11; 6:06; 6:08; 6:06; 6:09; 5:53; 6:14 (very windy); 6:00; 1:09.3 for .2 (5:45 pace) (18.21/1:53:19 - 6:13/mi.)
Friday - 9.08
5:28 PM - out and back from school after practice - rock maple/cutler not quite to end (4.09/28:52)
5:01 AM - out and back on morning loop (4.99/40:00)
Thursday - 10.25
10:49 AM - from IHS track - out and back warmup down school st/linebrook/pineswamp to emery ln and back to track (1.25/9:56.6); 7 x 1-mile T w/ 209 m recoveries (1:00-1:11) - (5:19.7; 5:25.3; 5:26.7; 5:24.0; 5:21.7; 5:30.2; 5:23.7); same warm down as warmup (1.25/9:46.2)
Wednesday - 10.39
PM- ran around at xc meet (6.03/49:27)
5:07 AM - out and back on morning loop (4.36/34:23)
Tuesday - 10.52
PM- ran w/ boys and girls at practice; nice and easy w/ a couple feel good pickups (6.26/51:24)
5:05 AM - out and back on morning loop (4.26/34:19)
Monday - 11.62
4:22 PM: out and back from pingree park - union-asbury-highland into bradley palmer and back (6.18/46:47)
5:00 AM w/ al vlahos - out and back on morning loop before Al headed back to providence (5.44/41:59)
Sunday - 5.88
short warmup (1.32/11:47) around base of superquad before start of sugarloaf uphill climb; 2.6 up in 30:27 - 1st overall of 148; dad was 52nd (55:13); 1.96 cooldown (including last .1 to the top) in 22:24 (total - 5.88/1:04:40)
Saturday - 18.21
1:36 PM - out and back asbury grove, highland, goodhue, waldingfield, 1a, lakeman's, fellows, candlewood, chebacco (ips/ess), belcher, story, eastern ave?, john wise to past villge but before woodman's (9 mi.), then turned around and back - heather, ben, grace and baby will met me on belcher with nuun water and sweet potato chips, then i ran home but left on asbury instead of into grove to meet them at cutler school playground. Miles: 6:42; 6:24; 6:27; 6:28; 6:18; 6:16; 6:19; 6:14; 5:59; 6:13; 6:11; 6:06; 6:08; 6:06; 6:09; 5:53; 6:14 (very windy); 6:00; 1:09.3 for .2 (5:45 pace) (18.21/1:53:19 - 6:13/mi.)
Friday - 9.08
5:28 PM - out and back from school after practice - rock maple/cutler not quite to end (4.09/28:52)
5:01 AM - out and back on morning loop (4.99/40:00)
Thursday - 10.25
10:49 AM - from IHS track - out and back warmup down school st/linebrook/pineswamp to emery ln and back to track (1.25/9:56.6); 7 x 1-mile T w/ 209 m recoveries (1:00-1:11) - (5:19.7; 5:25.3; 5:26.7; 5:24.0; 5:21.7; 5:30.2; 5:23.7); same warm down as warmup (1.25/9:46.2)
Wednesday - 10.39
PM- ran around at xc meet (6.03/49:27)
5:07 AM - out and back on morning loop (4.36/34:23)
Tuesday - 10.52
PM- ran w/ boys and girls at practice; nice and easy w/ a couple feel good pickups (6.26/51:24)
5:05 AM - out and back on morning loop (4.26/34:19)
Monday - 11.62
4:22 PM: out and back from pingree park - union-asbury-highland into bradley palmer and back (6.18/46:47)
5:00 AM w/ al vlahos - out and back on morning loop before Al headed back to providence (5.44/41:59)
Sunday - 5.88
short warmup (1.32/11:47) around base of superquad before start of sugarloaf uphill climb; 2.6 up in 30:27 - 1st overall of 148; dad was 52nd (55:13); 1.96 cooldown (including last .1 to the top) in 22:24 (total - 5.88/1:04:40)
Thursday, October 13, 2011
October 2-8, 2011
Week Total: 86.78
Saturday - 6.75
in a slight departure from normal training, i went out and ran up sugarloaf mtn from my parents' condo and ran back down and that was plenty (6.75/1:16:43) - 2600' elevation gain up / 2600' elevation loss down (originally I was intending to do my last 20-miler today, but I wasn't feeling especially motivated to go out for 2+ hours)
Friday - 10.03
5:08 PM - out and back on morning loop out main entrance of asbury grove (6.02/40:48)
5:15 AM - out and back on morning loop (4.01/31:28)
Thursday - 13.2
PM- (9.2/1:01:22) - 2+ mile warmup out rockmaple/cutler and back to hwrhs(15:04); 5 x 1200 (3:45.xx/3:45.81/3:38.65/3:38.01/3:35.40) w/ 800m recoveries (3:40-3:44); 1.5+ mi. cooldown on track (13:02)
5:13 AM - out and back on morning loop w/ no garmin (4/32:03)
Wednesday - 10.56
PM: ran around during hw/masco xc meet (6.06/53:00)
5:10 AM - out and back on morning loop (4.5/34:14)
Tuesday - 13.09
4:54 AM - out and back on morning loop in lightning and some thunder and a little rain and a little more rain at the end (6.03/46:00)
Monday - 9.03
2:20 PM - parked on chebacco rd on way to practice and did out and back chebacco/essex/forest(4.65/33:39)
5:23 AM - very easy and stiff out and back on morning loop (4.38/36:38)
Sunday - 24.12
2:11 PM - Hallelujah! Longest training run of the year. My dad rode his bike alongside me (Fyffe-style) with water and carbs which I took regularly (non-Fyffe-style, about every 3 miles, alternating pieces of stinger waffles and stinger gels/gu chomps) - gave me a good sense of how much i'll need to take in at the marathon - at least 500 calories; started around my parents' circle then out to asbury to highland to goodhue to waldingfield to 1a to lakemans to fellows to candlewood to chebacco (ipswich) to belcher to story st in essex onto 8k course through center of essex past woodman's (10 miles) toward manchester on western ave/school st/ to pine st/chebacco (hamilton) to essex street to larch row to 1a to perkins to porter/union to asbury to porter ln and around my parents' block twice at the end. Mile splits: (6:36.9; 6:36.8; 6:21.6; 6:31.6; 6:28; 6:22.6; 6:23.9; 6:32.8; 6:22.8; 6:04.4; 6:07.3; 6:13.9; 6:10.5; 6:12.9; 6:21.5; 6:19.9; 6:21.3; 6:24.9; 6:22.6; 6:42.6 (mile 20 when I summarized once a runner for my dad and ended up talking the whole mile); 6:02.8; 6:02.3; 5:50.4; 5:52.4; 35.2 sec for last .12 (5:06.3 pace)
Unbelievable! This was an answered prayer! I've been feeling flat this week (thurs. and sat. especially) and this was just amazing to be able to do this today! Thank you, God! (2:32:04 - 6:18 pace)
Saturday - 6.75
in a slight departure from normal training, i went out and ran up sugarloaf mtn from my parents' condo and ran back down and that was plenty (6.75/1:16:43) - 2600' elevation gain up / 2600' elevation loss down (originally I was intending to do my last 20-miler today, but I wasn't feeling especially motivated to go out for 2+ hours)
Friday - 10.03
5:08 PM - out and back on morning loop out main entrance of asbury grove (6.02/40:48)
5:15 AM - out and back on morning loop (4.01/31:28)
Thursday - 13.2
PM- (9.2/1:01:22) - 2+ mile warmup out rockmaple/cutler and back to hwrhs(15:04); 5 x 1200 (3:45.xx/3:45.81/3:38.65/3:38.01/3:35.40) w/ 800m recoveries (3:40-3:44); 1.5+ mi. cooldown on track (13:02)
5:13 AM - out and back on morning loop w/ no garmin (4/32:03)
Wednesday - 10.56
PM: ran around during hw/masco xc meet (6.06/53:00)
5:10 AM - out and back on morning loop (4.5/34:14)
Tuesday - 13.09
12:48 PM - out and back on morning loop (7.06/48:14) then .48 w/ ben (running) and grace (in stroller) in woods and on roads; ben fell but then got up and kept going
4:54 AM - out and back on morning loop in lightning and some thunder and a little rain and a little more rain at the end (6.03/46:00)
Monday - 9.03
2:20 PM - parked on chebacco rd on way to practice and did out and back chebacco/essex/forest(4.65/33:39)
5:23 AM - very easy and stiff out and back on morning loop (4.38/36:38)
Sunday - 24.12
2:11 PM - Hallelujah! Longest training run of the year. My dad rode his bike alongside me (Fyffe-style) with water and carbs which I took regularly (non-Fyffe-style, about every 3 miles, alternating pieces of stinger waffles and stinger gels/gu chomps) - gave me a good sense of how much i'll need to take in at the marathon - at least 500 calories; started around my parents' circle then out to asbury to highland to goodhue to waldingfield to 1a to lakemans to fellows to candlewood to chebacco (ipswich) to belcher to story st in essex onto 8k course through center of essex past woodman's (10 miles) toward manchester on western ave/school st/ to pine st/chebacco (hamilton) to essex street to larch row to 1a to perkins to porter/union to asbury to porter ln and around my parents' block twice at the end. Mile splits: (6:36.9; 6:36.8; 6:21.6; 6:31.6; 6:28; 6:22.6; 6:23.9; 6:32.8; 6:22.8; 6:04.4; 6:07.3; 6:13.9; 6:10.5; 6:12.9; 6:21.5; 6:19.9; 6:21.3; 6:24.9; 6:22.6; 6:42.6 (mile 20 when I summarized once a runner for my dad and ended up talking the whole mile); 6:02.8; 6:02.3; 5:50.4; 5:52.4; 35.2 sec for last .12 (5:06.3 pace)
Unbelievable! This was an answered prayer! I've been feeling flat this week (thurs. and sat. especially) and this was just amazing to be able to do this today! Thank you, God! (2:32:04 - 6:18 pace)
Sunday, October 2, 2011
September 25-October 1, 2011
Week Total: 99.89 (does this count as backing down from the hundred mile weeks?)
Saturday - 14.02
3:11 PM - fourteen-mile loop ; tough (thank you, Jesus - this was Your strength carrying me today!) I really struggled on this one, thankfully I had my ipod on to drown out all the negative talk in my head...(1:37:13)
Friday - 15.94
5:27 AM - out and back on morning loop (6.02/45:36)
after practice, same loop as Monday PM - rock maple, cutler, highland, goodhue, waldingfield, 1a, lakeman's, fellows, candlewood/sagamore, moulton, 1a to hs (9.3/1:02:01) + 10 x 100m strides (2:40?/.62) - strides felt so good, changed into my spikes and just took my time enjoying each one
Thursday - 12.03
5:16 AM - out and back on morning loop early (6.03/43:56) - leg feels better
bad workout at beverly high school track - 2.25 mi. warmup, 3 x 1200 (4:04/3:56/4:02) w/ 400 m recoveries, then one short 400 at 67, and then about 2/3 of another 400 then called it quits - 6 miles in 39:43
Wednesday - 11.69
5:33 AM - out and back on morning loop (6.16/48:34) - right leg is a little funky
at practice - ran around easy in appleton w/ hw boys' xc team (5.53/46:14)
Tuesday - 14.21
5:22 AM - morning loop (8.14/58:57)
PM: ran/walked course at mile lane and then ran around during meet (6.07/54:43)
Monday - 17.42
5:20 AM - morning loop, good (8.15/54:34)
4:43 PM - after practice from HWRHS - rockmaple to cutler to highland to goodhue to waldingfield to 1a (n) to lakemans to fellows to candlewood/sagamore to moulton to 1a back to school (9.27/58:40)
Sunday - 14.58
6:15 AM - fourteen-mile loop plus grapevine/rubbly add-on; saw jon gillis, ian smith, jon ayers (1:40:40)
Saturday - 14.02
3:11 PM - fourteen-mile loop ; tough (thank you, Jesus - this was Your strength carrying me today!) I really struggled on this one, thankfully I had my ipod on to drown out all the negative talk in my head...(1:37:13)
Friday - 15.94
5:27 AM - out and back on morning loop (6.02/45:36)
after practice, same loop as Monday PM - rock maple, cutler, highland, goodhue, waldingfield, 1a, lakeman's, fellows, candlewood/sagamore, moulton, 1a to hs (9.3/1:02:01) + 10 x 100m strides (2:40?/.62) - strides felt so good, changed into my spikes and just took my time enjoying each one
Thursday - 12.03
5:16 AM - out and back on morning loop early (6.03/43:56) - leg feels better
bad workout at beverly high school track - 2.25 mi. warmup, 3 x 1200 (4:04/3:56/4:02) w/ 400 m recoveries, then one short 400 at 67, and then about 2/3 of another 400 then called it quits - 6 miles in 39:43
Wednesday - 11.69
5:33 AM - out and back on morning loop (6.16/48:34) - right leg is a little funky
at practice - ran around easy in appleton w/ hw boys' xc team (5.53/46:14)
Tuesday - 14.21
5:22 AM - morning loop (8.14/58:57)
PM: ran/walked course at mile lane and then ran around during meet (6.07/54:43)
Monday - 17.42
5:20 AM - morning loop, good (8.15/54:34)
4:43 PM - after practice from HWRHS - rockmaple to cutler to highland to goodhue to waldingfield to 1a (n) to lakemans to fellows to candlewood/sagamore to moulton to 1a back to school (9.27/58:40)
Sunday - 14.58
6:15 AM - fourteen-mile loop plus grapevine/rubbly add-on; saw jon gillis, ian smith, jon ayers (1:40:40)
September 18-24, 2011
Week Total: 105.1; thank you, God! Help me these last 6 weeks!
Saturday - 18.43
5:22 AM (before Ocean State meet) - morning loop (8.19/59:48)
10:18 AM - ran around at Ocean State Invitational on roads and trails, 7 mile loop, then grabbed a quick sip of water, some stinger gels and half a stinger waffle and went out for 3 more (10.24/1:11:11)
Friday - 16.72
5:37 AM - out and back on morning loop (6.45/47:50)
5:00 PM (after practice) - long warmup waiting for soccer game to end (3.42/25:32) - workout: 1 x 5000m, 3 x 800m w/ 400 recoveries - 5k - 16:28.2 (5:08/5:22/5:19/:39); 800's - 2:28.8/2:26.9/2:26.1; 1.55 mi. cooldown (12:27) - workout total: (10.27/1:07:57)
Thursday - 13.23
5:26 AM - morning loop easy (8.22/59:22)
1:56 PM - so disgusting out! - 5.01/35:41 out and back on asbury into topsfield
Wednesday - 14.39
5:22 AM - steady morning loop (8.18/53:41)
ran around at maudslay during hw/newb meet, part of the time w/ mike mccormick (6.21/49:49)
Tuesday - 13.1
5:28 AM - out and back on morning loop (7.03/48:50)
1:49 PM - out and back asbury to end (topsfield) (6.07/40:17)
Monday - 15.18
5:19 AM - morning loop (8.15/55:58)
PM (at practice) - strong ellipse (w/ no warmup), out to cows and back recovery; 2 strong figure 8's, out to cows and back again, then 25 minutes easy w/ boys (7.03/50:37)
Sunday - 14.05
6:37 AM - fourteen-mile loop; 7:48, 7:11, 7:23, 7:11, 6:58, 7:01, 6:52, 6:40, 6:45, 6:39, 6:46, 6:26, 6:30, 6:14
Saturday - 18.43
5:22 AM (before Ocean State meet) - morning loop (8.19/59:48)
10:18 AM - ran around at Ocean State Invitational on roads and trails, 7 mile loop, then grabbed a quick sip of water, some stinger gels and half a stinger waffle and went out for 3 more (10.24/1:11:11)
Friday - 16.72
5:37 AM - out and back on morning loop (6.45/47:50)
5:00 PM (after practice) - long warmup waiting for soccer game to end (3.42/25:32) - workout: 1 x 5000m, 3 x 800m w/ 400 recoveries - 5k - 16:28.2 (5:08/5:22/5:19/:39); 800's - 2:28.8/2:26.9/2:26.1; 1.55 mi. cooldown (12:27) - workout total: (10.27/1:07:57)
Thursday - 13.23
5:26 AM - morning loop easy (8.22/59:22)
1:56 PM - so disgusting out! - 5.01/35:41 out and back on asbury into topsfield
Wednesday - 14.39
5:22 AM - steady morning loop (8.18/53:41)
ran around at maudslay during hw/newb meet, part of the time w/ mike mccormick (6.21/49:49)
Tuesday - 13.1
5:28 AM - out and back on morning loop (7.03/48:50)
1:49 PM - out and back asbury to end (topsfield) (6.07/40:17)
Monday - 15.18
5:19 AM - morning loop (8.15/55:58)
PM (at practice) - strong ellipse (w/ no warmup), out to cows and back recovery; 2 strong figure 8's, out to cows and back again, then 25 minutes easy w/ boys (7.03/50:37)
Sunday - 14.05
6:37 AM - fourteen-mile loop; 7:48, 7:11, 7:23, 7:11, 6:58, 7:01, 6:52, 6:40, 6:45, 6:39, 6:46, 6:26, 6:30, 6:14
Monday, September 19, 2011
September 11-17, 2011
Week Total: 104.21
Saturday - 21.23
11:24 AM - after frosh-soph meet at bradley palmer; started out at 19:44 for first 3 miles; then a 6:37, then 6:41 avg. for the next three; then 6:22, 6:26, 6:15, 6:19, 6:25, 6:26, 6:21, 6:31, 6:43, 6:34, 6:45, then a little more - stopped for water at bradley palmer and the fountain was dry, couldn't really answer questions in my head of why I should keep going - pretty tired and dehydrated and low on blood sugar (no water or food during run), so I walked home from Bradley Palmer and took a much-appreciated ride from Joan Stone for the last mile (2:18:18)
note: planning to enlist my dad's help (fyffe-style) when I go for twenty-four next weekend (10/1-10/2)
Friday - 11.06
5:20 PM (after practice) - out and back from school down 1a/gardner/sagamore (5.04/35:20)
5:32 AM- out and back on morning loop (6.02/44:55)
Thursday - 15.75
5:20 PM - left HWRHS for warmup w/ soccer game still in progress (like Tuesday) - warmup on rock maple/cutler out and back (2.14/15:21); 3 x 2-mile on (now-empty) track w/ 382m recovery (<2:00) - (5:06.5/5:07.7=10:14.2; 5:09.2/5:08.7 =10:17.9; 5:10.4/5:08.1=10:18.5); mile easy cooldown + .2 back to car in 9:50 (9.75 total in 59:50)
5:30 AM - out and back on morning loop (6/43:40)
Wednesday - 13.07
PM - ran all around Patton Park and Scilly's during HW XC meet - boys and girls both won again against Pentucket (6.05/47:29)
5:22 AM - out and back on morning loop (7.02/51:10)
Tuesday - 13.12
4:45 PM - got out of practice early and wanted to do 6 x 1000 on the track, but there was a soccer game going on, went for 2-mile warmup out rock maple and back and when I got back there were still 12 mins left in the game, so I kept running around on the grass until the game finally ended at around 5:20; ended up doing 4.5 for a warmup and only had time for 3 x 1000m w/ 600m recovery and a short cooldown (.57). 1000's were 3:08/3:07/3:05; recoveries 2:47/3:13 total: (7.66/56:08)
5:20 AM - out and back on morning loop; had to be back by 6:00, starting work at 7:00 (5.46/40:24)
Monday - 15.23
PM - 7.07/50:00
5:20 AM - morning loop (8.16/56:52)
Sunday - 14.75
out at 6:09 am, before church; 14-mile loop plus a little add-on; first 3 miles at 7:00 pace (21:06); next 3 miles at 6:45 (20:12); next 3 at 6:30 (19:18); 3 at 6:15 (18:41); last 2.75 sub-6:00: 5:54/5:47/4:07 (1:35:08)
Saturday - 21.23
11:24 AM - after frosh-soph meet at bradley palmer; started out at 19:44 for first 3 miles; then a 6:37, then 6:41 avg. for the next three; then 6:22, 6:26, 6:15, 6:19, 6:25, 6:26, 6:21, 6:31, 6:43, 6:34, 6:45, then a little more - stopped for water at bradley palmer and the fountain was dry, couldn't really answer questions in my head of why I should keep going - pretty tired and dehydrated and low on blood sugar (no water or food during run), so I walked home from Bradley Palmer and took a much-appreciated ride from Joan Stone for the last mile (2:18:18)
note: planning to enlist my dad's help (fyffe-style) when I go for twenty-four next weekend (10/1-10/2)
Friday - 11.06
5:20 PM (after practice) - out and back from school down 1a/gardner/sagamore (5.04/35:20)
5:32 AM- out and back on morning loop (6.02/44:55)
Thursday - 15.75
5:20 PM - left HWRHS for warmup w/ soccer game still in progress (like Tuesday) - warmup on rock maple/cutler out and back (2.14/15:21); 3 x 2-mile on (now-empty) track w/ 382m recovery (<2:00) - (5:06.5/5:07.7=10:14.2; 5:09.2/5:08.7 =10:17.9; 5:10.4/5:08.1=10:18.5); mile easy cooldown + .2 back to car in 9:50 (9.75 total in 59:50)
5:30 AM - out and back on morning loop (6/43:40)
Wednesday - 13.07
PM - ran all around Patton Park and Scilly's during HW XC meet - boys and girls both won again against Pentucket (6.05/47:29)
5:22 AM - out and back on morning loop (7.02/51:10)
Tuesday - 13.12
4:45 PM - got out of practice early and wanted to do 6 x 1000 on the track, but there was a soccer game going on, went for 2-mile warmup out rock maple and back and when I got back there were still 12 mins left in the game, so I kept running around on the grass until the game finally ended at around 5:20; ended up doing 4.5 for a warmup and only had time for 3 x 1000m w/ 600m recovery and a short cooldown (.57). 1000's were 3:08/3:07/3:05; recoveries 2:47/3:13 total: (7.66/56:08)
5:20 AM - out and back on morning loop; had to be back by 6:00, starting work at 7:00 (5.46/40:24)
Monday - 15.23
PM - 7.07/50:00
5:20 AM - morning loop (8.16/56:52)
Sunday - 14.75
out at 6:09 am, before church; 14-mile loop plus a little add-on; first 3 miles at 7:00 pace (21:06); next 3 miles at 6:45 (20:12); next 3 at 6:30 (19:18); 3 at 6:15 (18:41); last 2.75 sub-6:00: 5:54/5:47/4:07 (1:35:08)
Thursday, September 15, 2011
60 Quarters
Today I took a shot at a workout on the track with a little more relaxed approach than my last couple attempts. I made sure I had time to get ready (thanks, Heather) and think through what I was going to try to do and then run relaxed the whole time.
No, I didn't run 60 400's on the track, in some vain attempt to prove myself capable of completing the mythical miler's workout.
But I did run over 15 miles today, so in a sense I ran 60 quarters.
And 60 quarters approximates the amount of money in my wallet and car ashtray.
On to the actual workout:
Goal: 3 x 2-mile (5:20 or faster) w/ 400m recoveries (~2:00)
Result: 5:06/5:08 (10:14); 5:09/5:08 (10:17); 5:10/5:08 (10:18)
Felt good - the cooler weather prevailing helped out. I think the 3 x 1000 I did Tuesday afternoon (which was a workout cut short because I was short on time) helped me get used to running a little faster than I have been and so I was able to come back today and 77's and 78's didn't feel so foreign. All the tempo stuff at 80 second laps was making me feel like I couldn't go any faster (not that 78 is way faster, but it finally felt possible to maintain 5:10's for a whole workout).
No, I didn't run 60 400's on the track, in some vain attempt to prove myself capable of completing the mythical miler's workout.
But I did run over 15 miles today, so in a sense I ran 60 quarters.
And 60 quarters approximates the amount of money in my wallet and car ashtray.
On to the actual workout:
Goal: 3 x 2-mile (5:20 or faster) w/ 400m recoveries (~2:00)
Result: 5:06/5:08 (10:14); 5:09/5:08 (10:17); 5:10/5:08 (10:18)
Felt good - the cooler weather prevailing helped out. I think the 3 x 1000 I did Tuesday afternoon (which was a workout cut short because I was short on time) helped me get used to running a little faster than I have been and so I was able to come back today and 77's and 78's didn't feel so foreign. All the tempo stuff at 80 second laps was making me feel like I couldn't go any faster (not that 78 is way faster, but it finally felt possible to maintain 5:10's for a whole workout).
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