Wednesday, December 03, 2014

November 17 - 30 Training

November 17 - 23

Mom: AM – 6 miles easy (7:34)

Tue: 8.2 miles eas with 6x30s pick-ups

Wed: AM – 9.5 miles with 14x60s on/off.  Weather was crap – cold (39 deg) and rainy.  Ran the fartlek on rolling terrain with the on portion at 10K effort and the off portion moderate.  Averaged 5:20 and 6:30 for the on/off portions.  PM – Skipped run. Traveled through a winter storm for the Thanksgiving weekend.  

Thu: 6.4 miles easy (7:06). Lots of snow in Lexington MA, but as expected the roads were cleared.  

Fri: 12 miles with 5 miles moderate at 6:35-6:30 followed by 5 miles at MP 5:50-5:55. The 5 miles moderate (32:30 – 6:30 pace) felt comfortable. The next 5 miles at MP felt controlled, but not as smooth as I’d hoped for.  Splits for the MP portion were 5:47, 5:48, 5:54, 5:49, 5:50 (34:08 – 5:50 pace). 

Sat: 8 miles easy (7:12)

Sun: 15 miles long run (6:54). Ran out (52:30) and back (50:48) on the Minuteman Trail.  Pretty amazing that the trail was cleared of snow.  There were some slick spots from black ice but nothing to worry about.  

Weekly Total: 65.1 miles on 7 runs/7 days
One week down one more to go.  Legs are starting to freshen up from the decrease in volume.  

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November 23 - 30

Mon: AM – 8.3 miles with 4x30s pick-ups (7:00);  PM – 4.2 miles easy (7:05)

Tue: AM – 11.5 miles with 4 mile Tempo (22:34 – 5:38 pace) and 4x400m uphill sprints.  Plan was to run the 4M tempo at 5:35 pace and the 400m uphill sprints at about mile effort.  It was so cold (12deg RealFeel) I considered running the tempo on the treadmill.  However, I manned up and ran the tempo on the track.  The tempo was tougher than I thought it should have felt.  The 1st mile (5:36) was okay, but I didn’t feel smooth.  The next couple miles (5:43, 5:41) were a struggle.  I actually thought about cutting the workout short because I wasn’t hitting my splits.  I toughed out the last mile and ran a 5:33.  The 400m uphill sprints were just brutal.  I thought that I'd feel the wobbly legs on the last 2 reps, but experienced it in all of them.  400m uphill splits were 1:28, 1:34, 1:30, and 1:38.   PM - 4.2 miles easy (7:05)

Wed: AM - 10 miles easy (6:58); PM - 4.3 miles easy (7:11)

Thu: AM - 6.5 miles easy (7:29); PM - 4 miles easy (7:20)

Fri: AM - 16.2 miles with 2x6 miles at 5:50-5:55 pace. First 6-mile segment felt tougher than the 2nd segment.  Splits were: 35:20 (5:55, 5:52, 5:54, 5:52, 5:53, 5:54) – 5:53 avg pace, and 34:57 (5:50, 5:51, 5:48, 5:49, 5:51, 5:49) – 5:50 avg pace.  PM – 3.5 miles easy (7:23)

Sat: AM – 6.5 miles easy (7:13); PM – 4 miles easy (7:28)

Sun: 20 miles long run (6:48). Ran comfortably to get in the distance.  The first 13 miles were on rolling and the last 7 fairly flat.  Felt like I was jogging in the late miles.  

Weekly Total: 103.2 miles on 13 runs/7 days.  
It was my last tough week of training for CIM.  It was also the first week of 100+ miles during this training cycle.  I think the last time I logged 100+ miles in one week was about a year ago. 

2 comments:

Runner4Life said...

Nice! How did CIM go?
-Kimi

Wayne said...

CIM was great! Ran a huge PR and negative split. Many girls there were aiming for the Olympic B Standard. You would have lots of company to run with and get the B std.