Monday, August 10, 2009

training 8/9-8/15 (race week, planned low mileage)

8/9- Not feeling well at all. Must take the day off.
8/10- 4th and final attempt. Vestavia 400 in 61.22 (cut off another .4). Felt good but not quite good enough. I really mean it. No more of these for the rest of the year. Still just a tad off form. (14-30-45-61) and I still believe I am currently capable. Had to go to the outside lanes down the backstretch because football players were in my way. May have prevented me from breaking 61 but not 60. Pushed hard on the turn but tied up badly in the homestretch (legs felt too loose). It's wait 'til next year on this goal. I'm mildly disappointed but I really shouldn't be. This was 4:04 pace per mile. Michael Johnson set the WR at this distance at 31 years of age so there's no reason why I cannot PR at 30. 8:00 paced cooldown.
Grade:B+/2 credits/distance=2.5
8/11-Johnny's speed session. It was 3 400s, 2 800s and a 1200. I led all 3 400s averaging 75 then I made Dave lead the 800s, which were in 2:36. I ran a 4:02 in the 1200 but got beat by Dave's 3:58. Overall pace for the workout was a solid 5:12. Long cooldown. Long tomorrow, which will be my last quality day of the week. I'll only be around 20 miles this week and that has got to come up.
Grade:B+/2 credits/distance=3.5
8/12-Slight change of plans. Planned on 8 easy but instead ran 5 at tempo effort (7:07 pace) with very even splits. Felt good overall and could have pushed for a sub-7 but I am feeling the effects of too many quality days and not enough rest. I may not run at all for the next 2 days until race day. 2.5 mile cooldown @ 8:24 pace for a good distance for the midweek run. Overall, it was comparable to last week's run on a similar course.
Grade:B+/2 credits/distance=7.5
8/13-Planned rest day. I actually feel pretty decent today. When healthy, my workout capacity is good and I can breeze through runs that require a lot of effort if I am off form. When I am unbalanced, I'll feel lousy and beat up even if I don't run at all. No doubt that I could go 5-6 easy today but I want to be 100% fresh for Saturday. This is the first time in almost 11 years that I'm going into a 5K race with a real shot at a PR and I'm goin' for it.
8/14- travel day. Mild flare up around dinner.
8/15- Elvis Presley 5K in 19:37 plus long cool down on Graceland property.
Grade:B+/4 credits/distance=6.0
Weekly summary:
Distance=20.0/ GPA= 3.300
This week was not as good as the GPA indicates. Only 4 runs during the week. Out of the 3 days that I did not run, 2 of them would have been "C" workouts or worse. Still, what's most important is that I produced on race day. No PR but every 5K under 20 is a good one in my book and I did it on a course that was tougher than expected.

1 comment:

Preston said...

You doing the Greystone 5K?