Sunday, July 05, 2009

5 July

Had a good 20-mile run this morning averaging 6:35 pace for the workout. After 10 miles, which I avg'd 6:49 pace, I decided to pick up the pace a bit to where I was about 10% off of marathon pace, in my case about 6:25 pace. I had no problems doing that as I hit the next 6 miles (11-16) between 6:22-6:27. Feeling good at 16 I increased the pace a couple seconds/mile faster hitting miles 17-19 at 6:17-6:19. Last mile was a finish-strong mile at 6:05.

Friday's marathon pace run and today's 20-miler were good confidence builders in my fitness, especially that there's still 11 weeks to go till Berlin. I'll just have to stay injury-free and continue the hard work.

Tomorrow I begin my long flight to Guam for a 3-week vacation. I won't be able to get the mileage I want to put in this coming week, because I'll lose almost 2 days due to change in timezone and flying.

29 June - 5 July

Mon: 10.1M @ 7:00 pace
Tues: AM - 4M @ 7:17 pace; PM - 8.5M including 10 sets of 300m (52-54") + 200m (34-35")
Wed: AM - 5.4M @7:10 pace; PM - 7M @ 7:04 pace
Thur: Noon - 5M @ 7:09 pace; PM - 7M @ 7:17 pace
Fri: 13.5M with 8M at MP - 5:48,:46,:47,:43,:47,:45,:45,:40 (46:01 - 5:45 pace)
Sat: 5M @ 7:24 pace
Sun: 20M @ 6:35 pace

Weekly Total: 85.5 miles

4 comments:

Daniel Weston said...

That is a good weeks training. Well done.

Andrew said...

Great 20 miler. Enjoy the vacation.

wcapsoldier said...

Wayne,

Nicely done brother!!! I enjoy reading your posts and seeing you improve. You being a MAJ and doing what your doing is awesome. I hope you break 2:30 in Berlin cause I know it is coming!

Keep it up,
Nate

Michael said...

I'll trade two days for that vacation, enjoy!