training 6/7-6/13

6/7- Too fast easy run at Mountain Brook. Took off at 7:30 pace, way too fast for an easy day esp. after a 16 miler the day before. Didn't dial it back too much and ended up quitting after 4 miles when I planned on 5-6. Overall time was 30:40 (7:40 pace). Penalty for going too fast.
Grade:B/1 credit/distance=4.5
6/8- Mountain Brook again after an audit in Irondale. Temp was close to 90 when I started. 8 miles slow this time and ended up only slightly faster than planned. Time was 65:04 (8:08 pace) with even splits (32:28/32:36) with no attempt to speed up at the end. Body started to hurt a bit in the last 2 miles. I shouldn't feel this tired. Hopefully, I'll be refreshed tomorrow. 2 quality days ahead followed by a rest on Thursday.
Grade:B/1 credit/distance=8.0
6/9- Vestavia speedwork session with Johnny. 2 mile warmup in 14:55 (7:28 pace) 4x600 in about 2:01-2:02 (5:24 pace) with a 200 meter jog in between. 800 in 2:40 (fastest time of '09), slow 400 to recover. Then, I turned on the speed in a final 400 in 65 (fastest time since 2000)
I think I may be ready to go sub-5:25 right now in the mile. Slow mile cooldown.
Grade:A/2 credits/distance=5.0
6/10-Trak Shak 8 miler in 64:22. GPS needs repair so I don't know the exact pace. As I recall, this course is slightly longer than 8 miles so I was probably under 8 overall. A bit of a let down after yesterday's effort but still not too bad especially considering the hills. I paid the price for 2 straight quality days and will rest tomorrow as planned. Could not keep up with Preston in the 2nd half. Concentrated on form at the end and tried to keep my arms down. Average performance overall.
Grade:B-/2 credits/distance=8.0
6/11- planned rest day
6/12- 1 Mile time trial and I'll post a mini-report. I don't think I was 100% after the 2 straight quality days even after a rest day but still felt that I had the energy to perform well. Short warmup and hasty stretching because I was also trying to beat an approaching storm. In a mile, I usually know after the first 100 meters what kind of day it will be for me. I was out well today. My pace did tail off after the first 200 but from there to the 1200 mark, I ran 4 out of 5 of those 200s at the same pace then kicked hard to the finish for my fastest time since 2004 and narrowly missed my post-high school PR. That will come later in the summer.
Lap by lap splits are as follows:
80 (38/42)- 85 (42/43)-84 (42/42)-77 (40/37). Finished at 5:26.50.
1st half: 2:45, 2nd half- 2:41. Missed a post-high school PR by only 1 second.
Aftermath: Saw lightning just a few minutes after I finished so I left the track and ran my 2.5 mile warmdown at the Hoover Rec. Center. Weight: 148.2 before dinner.
Final thoughts: I need more speedwork, especially long intervals to keep pushing the pace in the mid portion but if I had close competition today, I think that I could have broken 5:20.
Grade: A-/3 credits/ distance=4.0
6/13- Adventurous run today. Slept in past 6:30 due to a power outage the night before so I missed Scott and John. Plan was to go 11-15 on Lakeshore. 2 miles in, it started pouring rain and continued off and on throughout the run. I felt a little sluggish at times but still managed a decent performance overall. Last half mile was a quick 3:23 in the driving rain to finish the 11.5 miler at 1:32-flat, for an even 8 minute pace overall. Dried off and cleaned up.
Grade:B/2 credits/distance=11.5
Weekly summary: Another good week. I like the way my training is going.
Distance=41.0 GPA: 36.5/11= 3.318