This week looks a little light, but that's because I raced this morning and will do my long run tomorrow. Next week will look unnaturally huge

M: AM 8mi (9:30), PM 5mi (8:58)
T: AM 10.25mi incl 8x200-or-so (avg 5:19 pace), PM 4mi (8:57)
W: AM 11mi (8:44), PM 6.09mi (8:54) at xc practice
R: AM 6:52mi (9:15), PM 6mi (8:46)
F: 7.3mi (8:53)
Sa: 7mi (8:53)
Su: 10.21mi incl 5K race - 19:31, 5F, 1F40 (no masters division in this race)

total: 82.5 miles

Tuesday's workout was done on the road. The distance I'd marked out came to something like .13 miles - a bit over 200m, but close enough.

Sometime mid-week - Wednesday evening, to be exact - I started to feel really tired and sluggish, but after a few very easy days I feel OK again.

quote:<HR>Originally posted by joplus:
This week looks a little light, but that's because I raced this morning and will do my long run tomorrow.<HR>

This week was light for me because I raced this morning, but I'm calling that my long run! Congrats on the 5K.

My week:

M: off
Tu: 8 general aerobic
W: 9 w/ 5 x 1000 @ ~5K pace (6:12). The only way I made it through this was by telling myself in interval 4 that I would stop after 4. But then I figured, after the 2-minute recovery, I might as well do at least another lap at 5K pace, that wouldn't hurt too bad... then another half lap... and another... remarkably effective!
Th: off
Fr: 9.5 general aerobic. 12 scheduled, but I was leaving room for Sunday's HM.
Sa: travel
Su: Swanzey Covered Bridges half marathon, 1:28:58. 16/309 OA, 5/59 M40-49. (17-mile long run scheduled. I had to juggle my tune-up race weekends.)

Total: ~40.

I was this close to bagging the half this morning. I got in after flying from Portland at 2:30 am, up at 5:30... stepped on the scale... didn't like what I saw. Five pounds over the only other time I ran under 1:30. Climbed back into bed. Then thought better of it, got dressed, and drove the 1.5 hours to Swanzey!

It was a beautiful day, and a beautiful course. I paced for 1:30, running pretty even 6:52 splits until 10 or so, then picked it up. I definitely left something on the course. I was within about 10 seconds of my PR! I'm kicking myself for that. But then, I want to save something for Portland. I got the answer I wanted! 3:10 is looking a lot more likely.

This makes two weekends in a row on < 3 hours' sleep. Last week's 10K was on one hour of sleep! Crazy, but it seems to work. Good practice for Reach the Beach in two weeks, I guess! That will be my last (sort of) tune-up race for Portland.

Nice race joplus! A pr?

Sorry I missed you bhearn on my first pass. Good job on the half. You're definitely looking good to meet your goal!

And zoomharp. I am just coming out of that same mukiness. I was convinced there is no way in HECK that I could possibly getting faster. I was having trouble even running my slow pace on my easy runs. Just keep pushing and have faith! It'll pay off!!

This week I switched things up shifting to more marathon specific training. My schedule was kind of hectic this week so I had to front load the week a bit. By Wednesday I was dog tired, but by my long run on Saturday I felt really good again. I have a half next weekend and I'm very excited to see what I can do!

Su: 20.5 (7:57) I felt a little sluggish and tired. I ran with a friend and we added on a hilly section mid-run that slowed things down but added a nice challenge. My 4 mile push was kind of weak: 7:20-7:00. Ended the run with 3 x 100 strides and about a 1 mile c/d. Not a terrible run by any stretch but not great either.

Mo: 9 (8:22) Felt great for the day after a long run! Ran on hilly trails on a beautiful evening!

Tu: AM 4; PM 13.5 including 5 mile w/u; 6 x 1 mi: 6:41, 6:40, 6:32, 6:31, 6:36, 6:34 with 200 jogged recovery; 2 mi c/d including 6 x 100 strides. Did the mile repeats on my rolling tempo course. It was hot and muggy and the terrain is challenging so I am very happy with the workout.

We: 5 slow (8:50). I felt like ****! It was really hot out and the back/inside of my right leg was sore and tight and my legs were just heavy.

Th: 10.25 (8:32) Ran a new route that was pretty challenging but really enjoyable. Feeling better!

Fr: 5 slow (no watch) Ran really easy. It was windy but gorgeous out. Feeling better still.

Sat: 19 (7:23) Alternated easy miles with goal pace miles for 18 and then did 6 x 100 strides at 3k effort and a 1/2 mile c/d. Wanted to run alternating 8:00/6:52. Actually ran: 8:16, 6:49, 7:51, 6:55, 7:54, 6:52, 8:04, 6:48, 7:44, 6:49, 7:53, 6:48, 7:26, 6:47, 7:41, 6:43, 7:54, 6:49. Felt really strong and comfortable until about mile 15. My legs started to hurt and I was tired, but I just fed off the momentum of the workout and pushed through to finish strong. I was very surprised at this workout and very happy with it!

Total: 86.25

Good weeks everyone!

http://This message has been edited by thereshegoes (edited Sep-02-2007).

http://This message has been edited by thereshegoes (edited Sep-02-2007).

This week was a test for me to see if I could hold the pacing to prove that training is going well. I move into the peak week of the Phiz. 12/55 this week so hope to recover in the next 48 hours.

My week was super encouraging for me!

M- Rest
T- 5 Miles @ 8:15/mi (Easy)
W- 10 Miles (5k @ 6:15/mi and 8:45/mi)
T- Rest...not really. Day full of physical activity.
F- 11.25 Miles @ 8:30/mi (Easy)
S- 7.25 @ 8:15/mi (Warm- up)
S- 14.5 Miles @7:15/mi (5k@ 8:30/mi and 11.4 @ 6:55/mi)

Total: 48 miles

Based on my run this afternoon of 11+ miles at 6:55/mi with dry 75 degree temps, if I come through this next week putting in the miles without any cause for concern, I think a 3:10 is in sight!

B.Ahearn,
I almost ran the Swanzey half as I used to be from up there. I couldn't get up this morning so I chose to run a MP test and things worked out o.k. for me. Nice time! Let the fact that you left something out there...give you some confidence going into your next race.

Hope all have a good week and good job folks!