Monday, July 19, 2010

training 7/19-7/25

7/19- Indoor 7.5 at easy effort. Never struggled and turned in a 7:35 pace. Very even splits. Felt like I could have gone all day. This is a 3:18 marathon pace.
Grade:A/1 credit/distance=7.5

7/20- Johnny's workout with a 100 heat index. It was a short interval ladder. (200-400) x4 with an 800 for dessert. 200s were 34-35 fast and controlled. 400s were at hard effort: 72-73-72-71. Final 800 was a hard fought 2:33 for an overall pace of 4:50/mile for the intervals. Wanted to break 2:30 in the half but still strong and satisfying. Took half a glutamine and it felt like it was just a hair too much but it cleared nicely by late afternoon.
Grade:A-/2 credits/distance=3.5

7/21- Another solid performance in 90+ heat. Trak Shak 5 untimed (forgot Garmin) but estimate about 7:15 with a strong finish. Felt like I could have gone longer and faster but still pleased. I only took 1/4 of a glutamine and may be able to quit that stuff very soon. That would be a MAJOR victory. It would mean that all of my neurotransmitters are balanced and the only thing stopping me from reaching my potential is a manageable hyperthyroid condition.
Grade:B+/1 credit/distance=5.0

7/22- Took about half a glutamine and woke up a bit sluggish but improved as the day progressed. I'm going to try to quit this stuff starting tonight! I am still planning to race on Saturday but the forecast high is 97 and the race is at 6 PM. My only chance of a good time is a brief cooling shower before the race. Today's workout was an easy 6 indoors in 45:47 (7:38 pace). Even pace, just a tad sluggish.
Grade:B/1 credit/distance=6.0

7/23- No glutamine. I had a good morning but by the time lunch time rolled around, the good feeling was slipping away. Until further notice, I need just a small amount of that stuff. At this point, 1/2 pill is too much. 1/4 seems to be about right but since it comes in a capsule, it's hard to regulate it just right. I am quite disappointed. I really thought that I was healed. Planned rest day anyway. Race is still a game time decision but unless we get a cooling shower nearby, I'm bailing in favor of an indoor 10 K time trial. I'll save $30 by doing that.

7/24- Twilight Retro 5K was a go and it was a steam bath. Unofficial time of 19:57, 19th overall and 2nd place in my age group. 1.5 cool down.
Grade:B/4 credits/distance=5.0

7/25- only 12 hours later. Easy 8 indoors in 63:44 (7:58 pace). Struggled but hit the sub-8 target.
Grade:B-/1 credit/distance=8.0

Weekly summary:
Decent week overall. That distance is pretty solid for a 5K race week. I want some PRs now.
Distance=35.0/GPA= 32.4/10=3.24

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