Monday, April 27, 2009

training Apr.26th-May 2nd (taper week)

4/26-4.5 mile stop and go run at Vulcan Park (trail overlooking downtown Birmingham). Got to do some work on both uphills and downhills. Overall pace was just under 8:00 and that's fine.
Grade:B/1 credit/distance=4.5
4/27- Easy 7 miler in 57:20 (8:12 pace). Never really pushed it. Pace slowed just a tad towards the end but still felt smooth and relaxed throughout the run
Grade:B/1 credit/distance=7.5
4/28-planned rest day. Interview tomorrow and want to be fully energized.
4/29- Pretty much an all around bad day for me. I don't think I did well in the interview and didn't have my best stuff in the run. Put forth tempo effort just to run an "easy" pace. Finished the 4.8 mile course in just over 37 minutes (roughly 39 minute 5 mile). I don't think I could have broken 37 in a race and that is more than 30 seconds/mile off my best. Legs were stiff and sore. Is this the start of another major setback before race day?
Grade:C/1 credit/distance=5.0
4/30- Answer to the previous question is no. Solid performance today. 1 Mile run in 5:39 (best time of the year) Splits were 85-89-87-78. I could have gone faster if I had pushed harder at the beginning but this was not meant to be an all out time trial. I think I'm in low-5:30s shape now and expect to break it when I add more speed work this summer. The long term goal is under 5:20. I ran a 5:25 on Adrenal Boost in '04 and I want to beat that time without it. Finished the workout with a 3 mile cool down at 8:00 pace.
Grade:B+/2 credits/distance=4.0
5/1- Comfortable 4 mile in 29:54 (7:28 pace) on a moderately difficult course with a tough last mile. In between tempo and easy pace but it felt closer to easy because I'm fresher than normal because of my lower mileage. Legs were slightly stiff but felt energized after the run.
Grade:B+/1 credit/distance=4.0
5/2-Another run that was supposed to be easy but wasn't. 5 miles in 37:26 in 85 degree weather at 4 PM. Splits were amazingly even early: 7:32-7:32-7:32-7:36-7:14 (last 200 sprint in 33.5). I suck at tapering but it is somewhat encouraging that I could do this without pushing too hard. I don't feel my absolute best but would have done well if this was race day.
Grade:B+/1 credit/distance=5.5
Weekly summary: Probably my least stressful taper week so far. Maybe pushing a bit too hard but I've got a few planned rest days ahead next week. I feel good overall.
Distance=30.5/Weekly GPA= 21.2/7= 3.029

1 comment:

Preston said...

Sorry I missed you at the Trak Shak, had something come up last minute!