Sunday, January 31, 2016

January 18 - 24 Training

Mon: AM - 8.5 miles with 8x30s uphill strides (7:04). Freezing cold (5 deg real-feel) and very windy. Luckily, I had the wind to my back on the uphill strides.  PM - 4.5 miles easy (7:19)


Tue: AM - Army Physical Fitness Test: 104 push-ups, 95 sit-ups, and 11:10 2-mile run.  It was the first time in almost three years that I didn't hit triple digits for the sit-ups.  I'm not surprised though, because I've neglected doing them since my last APFT about six months ago. Ha!  As for the 2-mile run, I was looking to run 10:30ish, which would be a pretty good effort/workout after trashed quads and hip flexors from the sit-ups.  Unfortunately, weather conditions (-1 degree real-feel with 12mph headwind) were not favorable for a fast time.  It also didn't help that the freezing cold air was getting to the lungs when I breathe in. 3.5 miles cooldown (7:17); PM - 7 miles easy (7:02)

APFT over the course of my Army career.
Wed: AM - 14 miles with 9 miles of 1/2 mile at 5:55 pace, 1/2 mile at 5:35 pace.  The original plan was to run 10 miles of alternating 1/2 miles, but since I did a physical fitness test yesterday with a couple miles at 5:30ish pace, I decided that nine was enough.  I averaged 5:54 pace for the "slow" 1/2 miles and 5:32 for the faster halves.  What makes this workout tough is that you can't slack on the slow sections because 5:55 pace is still moving.  PM - 4.7 miles (7:13)

Thu: AM - 8.1 miles easy (7:03); PM - 5 miles easy (7:15)

Fri: 8.2 miles with 6x20s pick-ups.  Freezing cold. Blizzard is forecasted to come through the east coast tonight and throughout the day tomorrow.  

Sat: 20 miles long run; first 12 miles easy then 2:00 at 5:30 pace at the start of each mile for the last 8 miles (6:31 overall avg). There was no way I was running 20 miles in a blizzard, so I had no choice but to get on the treadmill.  Averaged 6:41 pace for the first 12 miles easy.  For the last 8 miles, I ran the first 2:00 of each mile at 5:30 pace and then 6:40-6:44 pace as recovery. Really good long run, but I'm sure I'll be a bit sore tomorrow as the treadmill works some different muscles; .5 miles cool down
Snowed in!
Sun: 8 miles easy (7:31)

Weekly Total: 93.1 miles on 11 runs/7 days
It was a crazy week with temperatures consistently in the teens and a blizzard on Saturday that kept me off the roads.  Luckily, I have a treadmill in the basement and was able to log some dreaded miles.  

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