Tuesday, April 13, 2010

training 4/12-4/18

4/12- Rest day. Not feeling well at all.

4/13- Still didn't have top form. It was great to see Johnny again though. We got chased off the track due to a soccer game after initially being told that we could run. UGH! It was difficult to hide my displeasure. Our only other option was hill sprints of about 80 yards then back down. We did 8 of them and called it a day. Pretty sorry excuse for a workout. I wasn't done however. I waited for the game to end and sneaked in a 400 in 67.9 (best time of the year) then ran off. That's a full 8 seconds away from my goal, which is light years in a 400. I did do a 2 mile warm up and 2 mile cool down so my distance was on target for the day.
Grade:C+/1 credit/distance=5.5

4/14- Back on track now. Trak Shak 10 with a moving time of an awesome 69:54 (6:59 pace). That's an unofficial PR with an asterisk. I did have to stop for traffic, water and at one point had to wait for stomach cramps to pass. That's a bit of a concern again. I'll go back on probiotics and really avoid sugar like it's poison. Outside of the cramps, it was an awesome run. My worst mile was a 7:08. If I can hold this pace for another 5K, my time would be 1:31.
Grade:A-/2 credits/distance=10.0

4/15- 4.5 at Mountain Brook at 7:31 pace. Tried to slow down but could not. Walked a lap then ran 8 200s in an average time of 33 (4:25-4:30 pace). Slowest was 34, last one was the fastest in a self-timed 30.07. I wasn't exactly fresh but if I can't run a 200 in 28, I can't run a 59.9. Still a very good run. No stomach issues.
Grade:A-/2 credit/distance=6.0

4/16- Trak Shak 5.5 run @ 7:40 average pace. Pretty even splits. (7:32-7:45). Hit 5 miles at 38:05 then purposely slowed down in the last .5. Felt strong. Weight: 153. I wouldn't think that 5 extra pounds make much difference in my appearance but my parents say that it does and it is an improvement. I am now just 2 pounds short of my goal range of 155-160. The thyroid/adrenals must be getting better even though the medical report shows only modest progress.
Grade:A-/1 credit/distance=5.5

4/17- Easy 10 with John and Steve just over 80 then hammered a 6:30 (8K pace) 11th mile which was largely downhill. Finished with a glacial .5 cool down. Groin is just a tad sore but no concern. I may need one more prolotherapy visit. It's 80-90% better than it was but I don't settle for less than 100%. Solid but not outstanding effort today.
Grade:B+/2 credits/distance=11.5

4/18- Loafed through a 6.5 mile Lakeshore run. Pace was 8:01 which was about what I had planned. Felt easy but not effortless. Groin still a bit sore.
Grade:B/1 credit/distance=6.5

Weekly summary:
Good week overall. I could have hit 50 easily but this was a cutback. I am now in full blown taper mode. I think I am in PR shape. A good race would be a plus on a down training cycle overall. Next up is summer speed.
Distance=45.0/ GPA= 30.4/9= 3.38