Tuesday's Intervals: 20 x 400 meters on 2:15 swing: averaged 71's
Friday's workout: 8 miles alternating 10k pace and 10k pace +1'
-did not go as well as i would have liked
-ran 45:00 for the 8 miles~5:37.5 pace
-splits: 5:02-6:01-5:06-6:06-5:09-6:13-5:18-6:02
Sunday's Long Run: close to 17 miles. final 13 miles at 6:09 pace. final 4.5 miles 5:58 pace
Sunday, October 25, 2009
Sunday, October 18, 2009
Week Summary: 10/12-10/18
Tuesday's Intervals: 6 x 1600 cutdowns with 3' recovery
-splits: 5:20-5:13-5:03-4:55-4:49(2:27-2:22)-4:42
-notes: felt tired halfway through, but toughed it out and the last 1600 was rough
Pre-Nats:
-26:11 (a 14-15 second p.r. on Pre-Nats course)
-this was a slow pre-nats because of the mud
-got out hard and ran well
Notes:
I feel like I am starting to get on a roll that will continue throughout the season. I have put in the miles. I have the endurance. I have the lactate threshold. Now we are starting to get that VO2 max workouts in and as we continue to do those workouts, I will continue to get sharper.
-splits: 5:20-5:13-5:03-4:55-4:49(2:27-2:22)-4:42
-notes: felt tired halfway through, but toughed it out and the last 1600 was rough
Pre-Nats:
-26:11 (a 14-15 second p.r. on Pre-Nats course)
-this was a slow pre-nats because of the mud
-got out hard and ran well
Notes:
I feel like I am starting to get on a roll that will continue throughout the season. I have put in the miles. I have the endurance. I have the lactate threshold. Now we are starting to get that VO2 max workouts in and as we continue to do those workouts, I will continue to get sharper.
Sunday, October 11, 2009
Week Summary: 10/05-10/11
Tuesday's workout @ the river: 3 x (1200-800-400) with 400 jog
-first workout in spikes
- averaged 4:55 mile pace and 2:08.5 on 400 jogs
Friday's Tempo on Lake Loop
-9 miles at 5:35 pace. Felt comfortable and real smooth. probably could run one heck of a half marathon right now.
Sunday's Long Run @ Kennesaw: 16 miles with final 13 miles @ 6:02 pace. Felt easy.
Notes:
I am really strong right now-the strongest I have ever been. 34 days to my goal race, but I have to beat out one of three of my teammates for the spot. So I have my work cut out for me. My next race is Pre-nationals and I need to have a breakout race there, along with a breakout performance at the ACC Championships. At Pre-Nationals, I am going to go out harder than I have ever gone out before and see what happens. Everything is going according to plan- a perfect plan that is being executed.
-first workout in spikes
- averaged 4:55 mile pace and 2:08.5 on 400 jogs
Friday's Tempo on Lake Loop
-9 miles at 5:35 pace. Felt comfortable and real smooth. probably could run one heck of a half marathon right now.
Sunday's Long Run @ Kennesaw: 16 miles with final 13 miles @ 6:02 pace. Felt easy.
Notes:
I am really strong right now-the strongest I have ever been. 34 days to my goal race, but I have to beat out one of three of my teammates for the spot. So I have my work cut out for me. My next race is Pre-nationals and I need to have a breakout race there, along with a breakout performance at the ACC Championships. At Pre-Nationals, I am going to go out harder than I have ever gone out before and see what happens. Everything is going according to plan- a perfect plan that is being executed.
Tuesday, October 6, 2009
Week Summary: 9/28-10/04
Tuesday: 8 miles alternating 1 mile @ 10k pace and 1 mile @ 10k pace + 1'
splits: 5:14-6:14-5:09-6:14-5:08-5:56-5:06-5:58
Friday: 8k race at Great American: 25:50
notes: Got to get out harder on that course. Overestimated the difficulty level of the course and went out too conservative. Did not have enough people come back.
Sunday's long run: 14 miles @ Kennesaw-final 11 miles too fast-5:54 pace. Have to be careful to not run with runners that are going to push me too hard on long runs. Usually comfortable at 6:15-6:20 pace on long runs. Got to go back to running long runs alone.
Notes:
I am the fittest I have ever been-maybe not in all around fitness. Haven't been able to keep up 3 hours of core a week, but I have been doing some core. But I know that I am on the verge of breaking out in a race.
splits: 5:14-6:14-5:09-6:14-5:08-5:56-5:06-5:58
Friday: 8k race at Great American: 25:50
notes: Got to get out harder on that course. Overestimated the difficulty level of the course and went out too conservative. Did not have enough people come back.
Sunday's long run: 14 miles @ Kennesaw-final 11 miles too fast-5:54 pace. Have to be careful to not run with runners that are going to push me too hard on long runs. Usually comfortable at 6:15-6:20 pace on long runs. Got to go back to running long runs alone.
Notes:
I am the fittest I have ever been-maybe not in all around fitness. Haven't been able to keep up 3 hours of core a week, but I have been doing some core. But I know that I am on the verge of breaking out in a race.
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