Monday, April 20, 2009

training Apr. 19-25th

4/19- well deserved rest day after a 26.2 run.
4/20- 4 miles easy running. Untimed but felt pretty decent. Some soreness in my upper left calf but it felt no worse when I was running. I should be fully recovered soon.
Grade:B/1 credit/distance=4.0
4/21- 5 mile tempo in 36:32 (7:18 pace) followed by a fast quarter mile at the end with no break, which I ran in just under 90 seconds. Calf is still a bit sore from the 26.2. This was a strong performance and I feel very good about it just 3 days after running the marathon distance. Some might call me "nuts" for pushing that hard that soon but they call me Crazy Justin for a reason.
Grade:A-/2 credits/distance=6.0
4/22- So called "easy 10" with a time of 76:49 (7:41 pace). Very strong throughout the run. Took off at 7:20 pace and actually had to force myself to slow down. Felt great the entire way and never slowed beyond 7:48. Splits were very good (38:26/38:23). Final 200 was nearly a dead sprint, which I ran in 37.5 seconds unofficially. Man, if I had that much left especially after yesterday, I may not be too far away from being able to maintain that for 26.2. A marathon at this pace would bring me home in the low 3:20s and I consider that to be almost as good as a downhill 3:10. I've got to believe that I've got a shot at a BQ by next year.
Grade:A/2 credits/distance=10.5
4/23-Easy 4.5 recovery run in 35:59 (8:00 pace). That's still acceptable on an easy day. Performance was average. Faded a bit in 2nd half but didn't want to push too hard. I'm cutting back on chromium because I have lost some of the weight that I've gained recently (146 now).
Grade:B-/1 credit/distance=4.5
4/24-Body wants a day off and I granted the request. It was not a demand.
4/25- Strong but not sensational performance. 15 miles in 2:04 (8:16 pace) with pretty even splits (only 1 was over 8:20). Took a Gatorade and water break and ran a mile as fast as I could. I was hoping to go under 6:30 but ran a "still good" 6:36. I was better in the workout before Mercedes but I'm still pleased with it. Came through 13.1 in 1:48:22 which was right on pace for what I am shooting for in the full mary.
Grade:B+/2 credits/distance=16.0
Weekly summary: Very good week overall. Everything was average or better. Managed to hit mileage target the week after going 26.2 in training and over 90% of the mileage was at marathon pace or faster. Let the taper madness begin.
Distance=41.0/ Weekly GPA= 27.7/8=3.463 (highest since Feb)

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