Sunday, September 09, 2007

What's one more mile...

The original plan was to get in 15-16 miles. It wasn't going to be an issue because my unit doesn't do a morning BUB (battle update brief) on Sundays. Well, that changed when one of my soldiers woke me up at 2am to tell me that there will be a BUB at 0800. Okay, I can still get in about 13-14 miles. I headed out at 0520 for a steady easy run, which turned out to be 14 miles in 1:34:18 (6:44 pace) with the last mile in 6:06. The shoes, socks, and shirt were off within minutes of finishing the run. As I walked out to the shower trailer with a towel and hygiene bag in hand my battle buddy stopped me and told me that our meeting had now been pushed back to 0900. Great! I immediately did a U-turn and put my shirt, socks, and Boston Classics back on. I intended to run only a couple more miles to reach the original plan of 16. I got to 16 and decided to get in one more; 17 miles and a running time of 1:54:00 later I thought to myself "what the hell, six more minutes and I'll be at 18 in 2 hours". I can honestly tell you that there were no thoughts of going any further. The legs felt fine as miles 16-18 were comfortable at 6:25 pace. The body just had no energy left. According to my Garmin (Forerunner 205), I burned 2422 calories for the run. Not sure how accurate the Garmin is with calories burned, but I do know it had to be a lot with the run leaving my body feeling depleted.

Weekly Summary
Mon: 10M (1:12:22 - 7:14 pace) nice and easy

Tues: 13M (1:25:05 - 6:33 pace) 20' tempo (3.45M @ 5:48 pace) followed by 3' easy + 3 x 400m (77, 79, & 71) w/ 400m rec. + 2 x 1-mile tempo (5:33 & 5:37) w/ 1' easy; Legs really didn't get going until about the 3rd mile of the tempo; the 1-mile tempo felt comfortably hard but I could feel fatigue creeping into the legs in the end. Overall, a good workout.

Wed: 11M (1:18:00 - 7:05 pace) easy run

Thur: 13.2M (1:25:47 - 6:30 pace); 4 x 1-mile cruise intervals (5:34, 5:32, 5:22, & 5:23) w/ 2' easy + 6 x 200m (36, 35, 38, 36, 36, & 37) w/ 200m rec. + 2-mile acceleration run (12:35) - started out easy at 7:00 pace and increased the pace every 1/4 mile; last quarter in 1:21. Going into the run I was expecting the legs to be a bit tired. Ended up feeling pretty good.

Fri: 11M (1:17:36 - 7:03 pace) easy run

Sat: 11M (1:14:10 - 6:45 pace) progression run; easy for the most part with the last 4 miles progressively faster (6:38, 6:16, 6:08, & 5:42); last 1/2 mile in 2:39.

Sun: 18M (2:00:25 - 6:41 pace) steady long run; miles 13 & 14 in 6:19, 6:06; miles 16-18 at 6:25 pace; body is done in the end; longest run since Nov '06.

Weekly Total: 87.2 miles in 7 runs


Eric said...

This is a very nice week of training! Good work, Wayne. You look to be in very solid fitness right now. You're doing the Army 10-Miler? Am I remembering that correctly?

Wayne said...

That's correct. I'll be doing the 10-miler on the 7th. I figure I'd treat myself to a race while on leave. Gives me a reason to train and keep the fitness level high.

Puneetbsl said...

The Himalayan foothills are just ideal destination for trekking
tours Himalayas
that also includes Hiking and Camping offering energetic out-door people a different and exciting option for a Adventure holiday. The Garhwal and Kumaon regions of Uttaranchal are the most popular destinations for trekkers and Chamba is the place with lot of happening adventurous treks. Trekking tour packages India available with ganga beach resort has wide options matching individual taste and adventure vacation requirements. A trekking expedition in the form of trekking tours to Himalayas is as much a discovery of nature as a discovery of one's self. Trekking tours to this happening adventurous place of India also provides a perfect and balanced exercise for limbs, sheds excess body fat, keeps you agile and leaves you fitter than
ever before. So pick up your rucksack and get going off the beaten track, on to the Trekking Tours Himalayas where the trail seems to disappear and replaces by new feeling of rejuvenated persona.

Puneetbsl said...

Join River Rafting tour excitement in India at Rishikesh on the bank of Ganges River for an exciting white water rafting adventure! We offer white water raft trips at happening locations around Rishikesh for all ages and experience levels. Enjoy a family float trip down the milder waters of the action packed Ganges or experience adrenaline pumping whitewater rafting through the Rapids on the moving ganges River. River rafting experience will be
of great fun for all who loves thrill and adventure in life. From a half-day whitewater raft trip to a full day of rafting and ganges river adventure, or perhaps one of our specialty whitewater rafting trips or a customized raft and activity adventure created just for you, we can help plan your fun family vacation or weekend get-away to River rafting tours India in the company of spiritual values of river Ganges.

Puneetbsl said...

Step into the world of Spa Treatments India and revive your Ayurveda Spa senses in context of India, a well accepted ayurveda Spa vacation destination. As our world becomes busier we need to take time out to relax and recharge our over all senses to resume fresh look. All our treatment rooms are designed with the client in mind. Each room has its own heating, lighting and music controls, which allows your therapist to create an atmosphere to suit your mood, and the spacious relaxation room means that you maximise the benefit of your Spa India treatment and prolong the 'post-treatment' bliss. And, whether you have a whole weekend, a day or half-day or even just an hour or so, you'll find something to revive your senses at ganga beach resort situated at the bank of river ganges in Rishikesh, Haridwar. Explore charms of ayurveda Spa treatment and amazing Spa treatments designed to turn you into rejuvenation mode.

Puneetbsl said...

Ayurveda Resorts and India as a concept goes simultaneously if some one is looking for land where traditional rejuvenation and healing therapies have been used for centuries. Ayurveda in Indian context is known as the science of life is an ancient method of rejuvenation and is used by trained practitioners to keep the body healthy and youthful. Yoga, an art of meditation has been practiced by sages and gurus to rejuvenate their mind and keep the body in a positive state of health. Luxury Spas and Ayurveda resorts in India combine the ancient healing methods of India, with spa therapies from around the world, and modern techniques of wellness and beauty. offers you best facilities that make your Ayurveda Resorts in India experience
a memorable one. Best is waiting to be explored in the land of ganges known for its rich ayurveda historical values place called gangabeachresort. Explore real ayurveda resort at the bank of river ganges.