Monday, April 19, 2010

training 4/19-4/25 race week

4/19- Veteran's Park 4 in an even 30 (7:30 pace overall). Just over 6 laps around the lake. Ran the first 5 smooth and relaxed at a even pace (5:14-5:05-5:08-5:08-5:09). 7:45 pace for the first 3.33 then hit the gas on the last lap and turned in a 4:14 (6:18 pace via Garmin). That's close to 5K goal pace and was not a killer effort. The first 5 laps were smooth but not effortless. Took chromium and manganese today and I don't think it had much of an impact. I will still go easy on that stuff. Solid. Finished with a .5 warm down.
Grade:B/1 credit/distance=4.5

4/20- Johnny's workout at Vestavia. Felt good. 2 800s in 2:46 and 6 400s in about 75 with a best of 70, which felt comfortable. This workout was intended to be fast and controlled, not an all out killer effort, and it went as planned, maybe a little faster. I think I can run a 64 now. Rain chance is 70% on race day. Ouch! Let's hope that it changes or at least stays dry from 7-8:30.
Grade:B+/2 credits/distance=4.0

4/21- planned rest day. Weight:154, only 1 pound away!

4/22- 3 miles on the 'mill in 24:30. Weak performance but I've made it through the taper without injury. Now, will the weather hold up? It may be delayed but I am confident that the race will go off eventually.
Grade:C/1 credit/distance=3.0

4/23-Essentially a rest day. Just a few strides in the hotel.
Grade:None/0 credit/distance=0.5

4/24- Country Music half. 1:42:28, worst time in nearly 2 years. Just missed a PW
Grade:D+/4 credits/distance=14.0

4/25- 4 mile recovery jog in Centennial Park near the Parthenon. Stopped many times to stretch. Pace was pretty decent but still not feeling right. Toured Nashville in the afternoon and ate lunch at the famed Wild Horse Saloon.
Grade:C/1 credit/distance=4.0

Weekly summary: Inopportune time for a mini-slump. My Dad said that I was "overdue" for a bad race and I agree. I am switching back to the SBF.
Distance=30.0/ GPA= 18.8/9= 2.09

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