Monday, August 23, 2010

training 8/23-8/29

8/23- Indoor progression run. It was cool enough to run outside today but I wanted to compare yesterday with today under the exact same conditions. I have not taken Lithium since Saturday night and wanted a test today. I passed with flying colors. The plan was 6 miles at BQ pace then the next 2 at goal HM pace. I came through the first 6 just under 44 (7:20 pace) or 3 seconds down on BQ pace but I more than made up for it by kicking in the turbo with a 6:42 and 6:13. I finished this run with a last 2 miles that were just as fast as the last 2 miles of my 5K race. Surely, I am in PR shape for 5K. My slim BQ hopes are still alive.
Grade:A/2 credits/distance=8.0

8/24-Johnny's workout. 4x200 in 36, 4x400 in 74. That's a little slower than last time but I wasn't as fresh today and I made up for it with my dessert. 1200 in 3:58.2 (78-84-76). That's a 5:17 mile pace. 5:15 fresh and rested? Got a shot at it now. Long warm and cool.
Grade:A-/2 credits/distance=6.0

8/25- Trak Shak 3 in 22:38 (7:33 pace). 3 minute water stop then Trak Shak 5 in 37:45 for an IDENTICAL 7:33 pace. Once again, it's too fast for an easy day but that pace will slow when I get the mileage up. I am encouraged that I could do it without much strain. We'll see if my body demands a rest tomorrow but I'd like to get a medium long run in at an EZ pace. Took some Lithium before bed to see the body's reaction and did get noticeably stiffer. I AM FREE.
Grade:A-/1 credit/distance=8.0

8/26- Easy 10 in 78:06 (7:49 pace). Started at 7:40 for the first 2 miles but after that it was pretty even. My mileage should be in the upper 50s this week if not 60. All 10 miles were sub-8. Pretty solid. My body has not really shown much sign of breaking down. The small amount of Lithium has probably cleared my system. I still feel good. Recovery day tomorrow.
Grade:B+/2 credits/distance=10.0

8/27- Opted for a recovery jog instead of a rest day. 6 miles just under 54 (9:00 pace) which is just what I wanted to do. Body does feel a bit beat up today. I need a good night's sleep with no bizarre dreams.
Grade:B/1 credit/distance=6.0

8/28- Good long run. 11 miles on Lakeshore in 85-flat (7:44 pace) then about a 10-15 minute rest and another 5 at the gym in 37:57 (7:35 pace). It was getting warm and I was out of Gatorade so I didn't want to risk it in the heat. I should have started before 7 AM but I needed that extra hour of sleep. In another couple of weeks, that won't matter. Strong!
Grade:A-/2 credits/distance=16.0

8/29- Easy 6 in 46:11 (7:42 pace). Slowed just a tad in the 2nd half but still solid overall.
Grade:B+/1 credit/distance=6.0

Weekly summary:
One of my best weeks on record. The paces could be unsustainable in the next few weeks but I feel pretty comfortable at this mileage. I can even take a rest day if I increase my LR and add a couple of miles to my MLR. As expected, I have seen a significant improvement after being off the pills. My slim BQ hopes are alive and may not remain slim for long.
Distance=60.0/ GPA= 3.58

1 comment:

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