Monday, August 17, 2009

training 8/16-8/22

8/16- travel day, no running.
8/17- Easy 6 in 47:24 (7:54 pace) on Lakeshore. First easy workout in more than a week and my body liked it. A bit tired but it was from the driving. I should be normal by tomorrow with a good night's sleep. Today's workout was not that bad at all.
Grade:B/1 credit/distance=6.0
8/18-Johnny's speed workout. 2x200 strides, 400,800,1200,800,800,400. Here are the times:
78-2:41-4:13-2:44-2:48-67. Overall pace of 5:24 and that's fine for a longer interval workout. I beat Dave 3 out of 6. Dizzy spell in the afternoon. Tried to touch my toes, came back up and saw stars. Not good. I took half an extra chromium and produced for the workout.
Grade:A-/2 credits/distance=5.0
8/19- Trak Shak 8 @ 7:56. Weak performance. Faded badly in 7th mile but still managed to finish fairly strong. I have not run this course in more than a month and this time fell almost 2 minutes short of my course PR. I was cooked after 5 miles and just hung on the best I could. In fairness, I wasn't fresh and it was very humid.
Grade:C+/2 credits/distace=8.0
8/20- Scheduled rest day but I did a 2 mile progression on "the mill" (stormy outside). I felt lousy most of the day but did get better by the evening. This was just a warm up for a time trial tomorrow at 800 m.
Grade: B/1 credit/distance=2.0
8/21- Hoover 800 in 2:27.6 (fastest time since '04). That's almost by default however. I've only run this distance a few times in recent years. Based on my 400 and 1600 times, I should be around 2:20 in the 800. My PR of 2:13 is probably my strongest of any distance so I didn't expect to come close to that esp. solo but I really should have been better than this. I ran a 2:32 at the end of an interval workout and did a 2:24 while on Synthroid. Surely, I can do better than that and until I run a 2:23 or better, the 800 time trials will continue. On the bright side, this was 3 ticks better than last year and I ran very even splits (74-73). Fair performance overall.
Grade:C+/3 credits/distance=2.0
8/22- AM- 3 miles at marathon pace which felt more like 10K pace then stopped after my next 2 were around 10:00 pace. No further comments are needed.
PM- 2 miles easy running to hit quota.
Grade:F/2 credits/distance=7.0
One of my worst weeks on record. Even the days that I ran fairly well, I felt bad for part of the day. No need to say it but I am disgusted.
Distance=30.0/GPA= 24.9/11= 2.26

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