Wednesday, June 30, 2010

training 6/28-7/4

6/28- Indoor 6 mile at SportPlex. 95 degrees outside, 68 inside. Took off at 6:50 for the first "mile" and never slowed down, finishing in 40:58. If the distance was accurate, this was a great run. I did feel good but I just don't think the distance was accurate and will look at other gyms.
Grade:A-/1 credit/distance=6.0

6/29- Johnny's workout. Finished it just before a storm hit. 4x600 averaging just under 2:00.
(2:01-2:00-2:00-1:57). Again, I was all alone, nobody within 20 seconds. 4x200 in 35. Average pace per mile was around 5:10. Not an all time great workout but still strong and satisfying.
Grade:B/2 credits/distance=3.0

6/30- I've settled on 1.5 glutamine taken with a small amount of taurine. It seems to be about the equivalent 1.5 GABA pills. Both supplements seem to be about equally effective. I am very sensitive to both but hoping that maybe not quite as sensitive to the glutamine. Workout was a steamy 80 degree Trak Shak 5. Started fast then saw the combination of the pace and humidity get to me at the end. I had a "maintenance issue" near the end and will only count my moving time. (6:17-6:32-6:47-7:03-6:48)= 33:27. PR pace for the first half. I was at 16:10 at 2.5 then hung on for a 17:07 finish. If I had gone out at 6:30, I may have been close to 33 flat.
Grade:A-/2 credits/distance=6.0

7/1- Indoor 5 mile at tempo effort. Time was 34:55 and if the distance is indeed accurate, that's my 4th straight sub-7 pace. Slowest mile was the 1st at 7:06. Fastest was the 5th at 6:40. Felt pleasantly tired at the end but I did have bad diarrhea again both before and after the run. I MUST FIX THIS BEFORE SUNDAY!
Grade:B+/1 credit/distance=5.5

7/2- Veteran's Park run with Ryan. 1st 2 were at cool down pace then a mild pick up to 7:45 in Mile 3 followed by another .5 at cool down pace. 85 and humid. Felt a bit tired but no worse than I should have considering my workouts this week. No diarrhea issues.
Grade:B-/1 credit/distance=3.5

7/3- Planned rest day. Drive to Atlanta. Purchased a pair of overpriced shorts at the expo.

7/4- Peachtree 10K in 42:27. #2 all time.
Grade:B+/4 credits/distance=7.0

Weekly summary:
Solid performances all around. This was my best week in a long time. Distances should come up with no races for at least 3 weeks.
Distance= 31.0 GPA= 36.3/11= 3.300

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