Sunday, August 26, 2007
About the run: I ran fairly easy for the first six miles which I averaged 7:05 pace. The legs were feeling okay, not fresh but also not too fatigued. I suddenly got into a good rhythm and found myself running steady consistently hitting the miles in 6:35 – 6:40. After a 6:28 13th mile I noticed that the leg-turnover slowly started to increase. I went along with it and the Forerunner alerted me that mile 14 was at 6:19 (.5M in 3:13 & 3:06). Wanting to finish strong I took the last mile 1/4-mile at a time hitting the splits in 1:29, 1:27 (2:56), 1:28 (4:24), & 1:21 (5:45). I got a little too excited in the last 1/4 mile. It was a good way to finish the week of running.
Mon: 9.25M easy (1:06:00 - 7:08 pace)
Tues: 12M (1:22:35 - 6:53 pace); 5 x 1200m w/ 3' recovery jogs; (4:01, 4:05, 4:03, 3:59, 4:04); extremely warm at 91 degrees; struggled and never got into rhythm.
Wed: 10.1M easy (1:11:47 - 7:07 pace)
Thur: 13M (1:24:02 - 6:28 pace); WU, 3M tempo (5:47 pace) w/ 3' easy, 2M tempo (5:41 pace) w/ 2' easy, 1M tempo (5:31 pace) w/ 1' easy, CD; felt like the legs got going about 2.5 miles into the 3M tempo. happy with the workout. still very warm.
Fri: 10M easy (1:11:35 - 7:10 pace)
Sat: 11M progression run (1:13:04 - 6:39 pace); first 5 miles in 35:20 (7:04 pace) then last 6 miles in 37:44 (6:17 pace); last mile in 5:55.
Sun: 15M steady run (1:40:46 - 6:43); steady easy with the last couple miles progressively faster; last mile in 5:45; very warm.
Weekly Total: 80.35 miles in 7 runs
Sunday, August 19, 2007
In response to Eric's comments: I wish I was running out of things to do, then it would mean I can put in more miles. In actuality I'm fortunate that I can even squeeze in an hour of running each day with my current deployed schedule. Here's a typical day for me: wake-up at 0515 (that's 5:15 am), out the door running by 0530 (body and legs still asleep for the first few miles), finish run and gym workout by 0700, finish personal hygiene (that's if we don't run out of water which happens every once in a while - thank goodness for baby wipes) and changed by 0730 in order to be at my command post by 0745; attend daily meeting at 0800; from 0800 to ~2200 (10:00pm) I'm doing my job as a commander which could mean numerous things from being very busy with support operations to the dreaded admin work; i'm usually in bed by 2300 which is normally interrupted by the sound of artillery throughout the night. Sunday's are much better because I don't have the 0800 meeting, which means I can put in an extra 1/2 - 1 hour of sleep and still run a little longer. I still try to finish my run by 0730 or else I'll be crawling in 95-100 degree heat.
Here's how the week went:
Mon: 9.1M (1:05:37 - 7:13 pace) easy; legs a little tight from 5k, but not sore.
Tues: AM - 11.5M (1:16:52 - 6:41 pace) 12 x 1-min w/ 1-min recovery jogs; PM - 4.5M (33:50 - 7:31 pace); very easy run at 9pm
Wed: 9.1M (1:05:41 - 7:13 pace) standard hour easy run. exact route and pace as Mon.
Thur: 11.5M (1:17:59 - 6:47 pace) 6 x 1-mile @ tempo pace w/ 1-min rests (5:50, 5:49, 5:39, 5:39, 5:37, & 5:37); felt fairly good
Fri: 10M (1:13:03 - 7:18 pace) easy run
Sat: 10M (1:08:31 - 6:51 pace) mostly easy w/ last couple miles in 6:14 & 5:55; body very tired with legs feeling like bricks; the last mile was a complete struggle.
Sun: 15M (1:41:18 - 6:45 pace) steady long run w/ last 2 miles in 12:12; a much better run compared to yesterday.
Weekly Total: 80.7 miles in 8 sessions
Thursday, August 16, 2007
This morning I did cruise intervals, 6 x mile at tempo pace with 1-min rests. The goal pace was 5:41 - 5:50 based off of my 16:51 5k on Sunday. I might have underestimated my fitness because the first couple mile cruise intervals felt like a walk in the park. After hitting the first couple intervals in 5:50 & 5:49, I let the body run what felt like comfortably hard. I hit the remaining cruise intervals in 5:39, 5:39, 5:37, & 5:37. The workout gave me a lot of confidence. If things work out well then I should be able to knock out a 55 on race day.
Today's Run: 11.5M with 6 x 1mile @ tempo pace w/ 1-min rests (5:50, 5:49, 5:39, 5:39, 5:37, & 5:37)
Sunday, August 12, 2007
When the race started about 10 guys took off like it was a mile race. I knew that these were folks who either never ran a 5k or wanted some glory of leading a race. About a half mile into the run I found myself running alone. I hit the 1st mile in 5:24. I was hoping to see 5:18-5:20 for the first mile. I tried to pick up the pace on the 2nd mile but a right turn into a slight headwind got me struggling to maintain the effort. I came through mile 2 in 10:50 (5:26). On the third mile the legs were feeling okay, but the breathing started to get heavier. When I reached the 3rd mile mark in 16:18 (5:28) I gave it all I got knowing that it would be close to running sub-17. Looking back I ran a fairly even-pace race. It would have been nice to run negative splits, but how often does that happen in a 5k.
Overall, it was another good week of running. Two consecutive weeks at 70 miles has me confident that my fitness is coming along.
Here's how the week went:
Mon: 8.5M easy
Tues: 11M w/ 5 sets of (2 x 200m hard w/ 200m recovery + 400m hard w/ 400m recovery); avg'd 35-36 sec. for 200s and 74-75 sec. for 400s
Wed: 8.5M easy
Thur: 11.6M w/ 5 x 5min. @ ~10k pace w/ 2min. recovery jogs
Fri: 9.5M easy
Sat: 8.1M easy
Sun: 13M w/ 5K in 16:51
Weekly Total: 70.2 miles in 7 sessions
Sunday, August 05, 2007
Here's how the week went.
Mon: 1:00:17 (8.2M - 7:21 pace); easy run
Tues: 1:14:03 (11M - 6:44 pace); fartlek workout - 12 x 1 min. w/ 1 min. recovery jogs
Wed: 1:01:12 (8.25M - 7:25 pace); easy run with the last 1.25M at 6:05 pace
Thur: 1:15:58 (11.5M - 6:36 pace); 4 x 1M at tempo pace with .25M recovery jogs
Fri: 1:10:16 (9.5M - 7:24 pace); easy run with the last .5M at 6:10 pace
Sat: 1:03:55 (9.25M - 6:55 pace); easy run with last .25M at 5:28 pace
Sun: 1:34:44 (14M - 6:46 pace); steady run with miles 8-10 in 18:27 (6:09 pace)
Weekly Total: 71.7 miles in 7 sessions