Tuesday's tempo: Ran 10 miles in 5:42 pace. I definetely could hold that for a marathon under perfect conditions and on a flat course.
Friday's workout: 36 minutes of continuos hills repeats on grass with jog back down as recovery
Sunday's Long Run: Ran with an ex-teammate of mine and we rolled out. Ran close to 18 miles at Kennesaw. 13 of the miles were in 6:07 pace and it was comfortable...for the most part.
Sunday, September 27, 2009
Week Summary: 9/14-9/20
Tuesday's tempo: 8 mile tempo in 45:05~5:38.14 pace
Friday's Race at Alabama:
Ran 26:44 on Alabama's 8k course. It was 79 degrees with 83% humidity during the race. I did not have a great day or a good day, I had a smart day. I knew that the course was going to run slow on that given day, so I ran conservative from the start and focused on maintaining my pace throughout the race and I picked off a good number of runners. I think I have a good opportunity to succeed when we return to Alabama for the 10K Region Championships in November.
Sunday's Long Run: Slow 13
Friday's Race at Alabama:
Ran 26:44 on Alabama's 8k course. It was 79 degrees with 83% humidity during the race. I did not have a great day or a good day, I had a smart day. I knew that the course was going to run slow on that given day, so I ran conservative from the start and focused on maintaining my pace throughout the race and I picked off a good number of runners. I think I have a good opportunity to succeed when we return to Alabama for the 10K Region Championships in November.
Sunday's Long Run: Slow 13
Week Summary: 9/07-9/13
Tuesday's workout on lake loop: 8 miles alternating 10k pace and 10k pace + 1 minute
-splits: 5:18-6:04-5:12-6:04-5:12-6:06-5:16-5:58
-averaged 5:39.25 pace
-total time: 45:14
Friday's interval workout: 6 x 1000 with 2.5 minute jog recovery on hilly grass loop at piedmont
-splits: 3:22-3:19-3:18-3:18-3:17-3:17
Sunday: 16 mile long run at Kennesaw
-13 of the miles at 6:12 pace
-splits: 5:18-6:04-5:12-6:04-5:12-6:06-5:16-5:58
-averaged 5:39.25 pace
-total time: 45:14
Friday's interval workout: 6 x 1000 with 2.5 minute jog recovery on hilly grass loop at piedmont
-splits: 3:22-3:19-3:18-3:18-3:17-3:17
Sunday: 16 mile long run at Kennesaw
-13 of the miles at 6:12 pace
Monday, September 7, 2009
week summary: 8/31-9/06
Tuesday's workout: 8-mile cutdown in 45:03. Ran 5:58-5:55-5:37-5:39-5:33-5:27-5:26-5:25
Friday's Dual Meet with UGA on UGA's course: this race went poorly as I had a hard time breathing during the race, whether it was because of the freshly cut grass, the hay or the dust I just really did not stand a chance with my asthma. This race really beat up on my team as no one had a good day. But what everyone needs to do is refocus and forget that race.
Sunday's long run: 17 miles at Kennesaw. Final 13 in 6:22 pace. Could have ran faster but I felt like backing off after a tough tuesday workout and a race that pushed my body way too hard because of my breathing difficulties.
Lets attack Alabama in 11 days.
Friday's Dual Meet with UGA on UGA's course: this race went poorly as I had a hard time breathing during the race, whether it was because of the freshly cut grass, the hay or the dust I just really did not stand a chance with my asthma. This race really beat up on my team as no one had a good day. But what everyone needs to do is refocus and forget that race.
Sunday's long run: 17 miles at Kennesaw. Final 13 in 6:22 pace. Could have ran faster but I felt like backing off after a tough tuesday workout and a race that pushed my body way too hard because of my breathing difficulties.
Lets attack Alabama in 11 days.
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