Monday, September 14, 2009

training 9/13-9/19 (race week.... maybe)

9/13-Pelham 5 in 38:41 (7:44 pace). 1st time at this track. Even pace, felt pretty well all the way.
Grade: B/1 credit/distance=5.5
9/14- Birthday run at Hoover Rec center. It was a forgettable performance. I did manage to hit the pace target but on an easy run, it should feel nearly effortless. My pace slowed in the second half and was completing the miles with increasing strain. By the end, I was almost going all out. Overall pace was just under 8, which isn't bad but the grade is primarily based on how I feel on easy runs and today was fair at best and felt let down, not energized after. I can't wait for my 20s to be over! 1 more year to go.
Grade:C/1 credit/distance=4.0
9/15- Long intervals at Vestavia in humid conditions. Pleased with the workout overall. Best that I've felt in 2 weeks. I'll be lenient with the grade since it was a bit of a breakthrough. Here are the stats: 400-88, 800-2:58, 1200-4:29, 1200-4:28, 800-2:56, 400-69 plus a Mile cool down. Everything was under 6 pace and finished with an overall pace of 5:50. I hope the slump is over.
Grade:A-/2 credits/distance=4.0
9/16- Go figure. Felt awful when I woke up and knew that I was low on chromium so I loaded on it and although I was still sore, I was feeling well enough to run. It was a pretty solid workout. Trak Shak 5 @ 7:06 pace plus a Mile cool down. 1st half was 18-flat, 2nd half was 17:30. I did stop for water but would have been sub-36 even if I had not. Felt invigorated just like I should after it was over. I have learned that zinc inhibits chromium absorption! That explains a couple of things. Where do I go from here? Despite the good performance today, I can't have this instability. What will happen if I cut out zinc? Who knows? My race on Saturday will be a "game time decision."
Grade:B+/2 credits/distance=6.0
9/17-Actually woke up feeling good for the first time in a while and showed no ill effects from back to back quality days. No zinc last night. Mid morning low, took a chromium and felt better. Mid afternoon low, took half a chromium and felt better. Half proved to be not enough as I deteriorated by evening. 2 chromium pills work for now but for how long? It was only a few weeks ago that 1/2 was too much.
I'm still 50/50 for Saturday and I'll try not to go expecting a PR. Normally, under these circumstances, I would rest 2 days before a planned race following consecutive quality days but I needed a small test today. Workout was 2.5 at Heardmont just before a storm. Pace was a moderate effort 7:50. Not terrible but certainly wasn't feeling up to par.
Grade:C+/1 credit/distance=2.5
9/18- easy 2 on the mill. Is the rainy weather ever going away? Essentially a test warm up. Relaxed and effortless just like it should be. Starting to get a toothache. Okay, more pain! No, it's not too bad yet and I can make it through the weekend. Weather permitting, I plan on running tomorrow.
Grade:A-/1 credit/distance=2.0
9/19- Big Brothers/Big Sisters 10K in 42:30 PR plus a long warm down.
Grade:A-/4 credits/distance=11.0
Weekly summary:
Only 2 out of 7 sub par days. Not too bad. Nothing less than a C. That's a step in the right direction. How long will this formula work?
Distance= 35.0/ GPA= 3.317


screaminzab said...

I hope that workout gets you back on track. Those splits were solid!

Sorry you have to deal with all the nay-sayers (from the previous post).

Preston said...

Ha Ha I got caught in that storm. It came down pretty good.