Sunday, March 15, 2009

training Mar. 15-21

3/15- Attempt #2 at a 20 miler. Improvement over yesterday, which I attribute to not taking any chromium. Still failed to finish the workout but did manage to nearly double the distance at a faster pace. Since I finished 70% of the workout with a decent time overall, that will be my grade.
Splits: 8:00-8:02-8:00 (cruising)-8:10 (feeling some effort, backed off a tad)-8:08 (good) -8:12-8:04(feeling strong)-8:09-8:07-8:08 (1st half in 81-flat, PR pace)-8:14-8:12 (still feeling pretty well)-8:21(beginning to unravel)-8:54(stick a fork in me, last 1/2 mile was over 9:00 pace)
Overall time was 1:54:41 (8:12 pace). Not all that bad but it was NOT normal for me to die that suddenly. I was feeling pretty well then I just ran out of energy and literally could not go on.
Grade:C-/2 credits/distance=14.0
3/16- Easy 5 in 39:53. Steady pace and more energy than yesterday. Weight: 144, up 1.5 lbs. Abnormal soreness in hamstrings, manganese didn't help and may have made things worse. I need a day off tomorrow. Last month, I would have been breezed through this workout. Headed for below 2.5 GPA for the 4th time in 6 weeks. This sucks. I should hit 40 miles+
Grade:C+/1 credit/distance=5.5
3/17- rested. Soreness hasn't gone away but I'm still running tomorrow. I thought that I would be almost fully recovered by now and I'm starting to worry.
3/18-Finally beginning to feel somewhat like my old self. 8x600 with 2 min. rest. 1st 7 were all between 2:07-2:09 then burned #8 in a solid 1:57. Pace per mile was around 5:40 overall. Lungs are still tight and hurt when I breathe deeply but my legs are starting to come back. Weight is up to 146 after loading on Lithium and an eating binge last night.
Grade:B/2 credits/distance=4.0
3/19-Easy 6 in 47:30. Even pace. Every mile was below 8:00 and despite yesterday's hard effort, my legs responded well. Little abnormal soreness. I did hit the time target but this was not my best stuff. Lungs actually felt worse than yesterday. Overall, a baby step in the right direction. Weight remains at 146. I know that I can gain by loading on Lithium and parathyroid substance so that's what I'll do. I'll take a few days off early next week in hopes that my lung function will improve but I will attempt a 20 in 2 days.
Grade:B/1 credit/distance=6.5
3/20- rest day. body feels tired and weak,
3/21- Attempt #3 at a 20 miler. This one was a success. Finished it in 2:47:16 (8:22 pace).
1st half in 82:04, 2nd half in 85:12. All except mile #18 were below 8:40. Last lap in 1:50 shows that I still had some left but not enough to last another 10K at that pace. I'm probably in about 3:50 marathon shape right now. This was 2 minutes down on my best at this distance but that's only 6 seconds per mile. Above average performance.
Grade:B+/2 credits/distance=20.0
Weekly summary: Still below 3.0 for the 4th time in 6 weeks but I'm finally beginning to feel better (at least I was over 2.5). Hopefully I can build on this and do fairly well in my race next week. I do like the distance this week.
Distance=50.0/ GPA: 21.3/8 credits= 2.663

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