Tuesday, March 23, 2010

training 3/22-3/28

3/22- Nasty weather. 45 degrees and rain so I did my 3 mile recovery jog on the 'mill. I got about what I expected the day after a hard race.
Grade:B-/1 credit/distance=3.0

3/23- Took some manganese and felt overstimulated again. I'm actually pleased that it happened. Based on my test results, that was what was supposed to happen. I'll see how I do on 1/2 of manganese and if that's too much, I can get by on maybe 1-2 per week. Today's workout was an all out 2 Mile at Veteran's Park and I was out of breath almost immediately and managed to finish in 14:44 (7:22 pace) with splits of 4:46-4:56-5:02.
Grade:D/1 credit/distance=2.5

3/24- Trak Shak 6.5 @ 7:03 pace. One tick faster per mile than last week. Still a bit stiff. Stuck with the fast group for about 2 miles and faded a bit at the end. Still managed a new best of the year at 5M (34:54) and 10K (43:48). Less taurine and less manganese from now on. Finished with a 1 mile cool down.
Grade:B+/2 credits/distance=7.5

3/25- Interesting day. I started my run on Lakeshore and 1 mile into it, the skies began to open up so I turned around and ran a quick 6:40 2nd mile in the driving rain wearing nothing but a tank top and shorts. I went back to the car to wait it out then ran an easy 5 in 37:55 (7:35 pace) with light effort. It wasn't effortless but I still felt good. No chromium or manganese and plenty of taurine was a winning formula today.
Grade:A-/1 credit/distance=7.0

3/26- Took the day off work today. I would only have worked a half day anyway because of my trip home. AM run- Trak Shak 13 loop followed by an extra mile. Time was 1:47:45 (7:42 pace). That's a little fast for a training run and I would get yelled at big time if I revealed that on RWOL but my base is still on the low side so I can handle it. Tied up a bit in the last 4 but managed to hold on. First run longer than 13.1 since January and good preparation for Nashville. All 14 miles were sub-8 and only the 2nd (mostly downhill) was sub-7:30. 1st half was 53:32, 2nd half was 54:13. That's only 6 seconds per mile of difference. Good job today. Just barely missed an A-.
Grade:B+/2 credits/distance=14.0

3/27- Body is tired from yesterday's effort and a long trip but it did cooperate. Easy 5 on Jefferson trail in 38:48 (7:46 pace). I could not find an even pace for some reason. It was either 7:30 or 8:30. Decent overall. If I can squeeze a run in tomorrow, I will hit my highest mileage since January.
Grade:B-/1 credit/distance=5.0

3/28- AM-Easy 3 progression style on Jefferson/Peters trail. Overall pace was 7:15 (7:30-7:20-6:55) with the last .25 at sub-6 pace. Forced to split up the run today because of time constraints.
PM- Easy 3 on the 'mill @ 8:11 pace with no effort. Body is tired from the travel but when called upon to perform, it was up to the task. That's a good sign. Overall day was 6 averaging 7:43.
Grade:B/1 credit/distance=6.0

Weekly summary:
Ran all 7 days and I am feeling it. My next rest day will probably be Tuesday. That's a good number on the weekly mileage despite the travel days. 6 out of 7 days were sub-8 pace. I feel like I am regaining some of my Baton Rouge level fitness and might have a shot at a PR in Nashville. 3 good weeks of training until race day.
Distance= 45.0/ GPA= 26.3/9= 2.92

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