Monday, September 6, 2010

training 9/6-9/12

9/6- Trak Shak 8 @ 7:55. That's probably the equivalent of mid-upper 7:40s on Lakeshore. Struggled early but go in the groove later on. Could have gone 10 but this is a cut back week. Probably will rest tomorrow and do a double on Wednesday.
Grade:B+/1 credit/distance=8.5

9/7- Well earned rest day. Body was completely exhausted by the evening.

9/8- AM- Progression run with group. Finished at 8 miles @ an average pace of 7:32 with the last 2 miles in 6:51 and 6:38 while going slightly uphill. Not as strong as last week but today, I ran away from the group and nobody could catch me. Would have been faster with a buddy.
Grade:A-/2 credits/distance=8.0
PM- Trak Shak 7 @ 7:40 pace. Slowed a bit at the end but that was by design. I didn't mean to run this one faster than 7:45-7:50 and I hope I don't pay for it tomorrow.
Grade:B+/1 credit/distance=7.5

9/9- Easy 6 @ 7:53 pace followed by a 3 mile tempo @ 6:49 with a 6:37 last mile. Strong.
Grade:A-/2 credits/distance=9.5

9/10- Easy 5 on the 'mill @ 7:58 pace. Boring.
Grade:B/1 credit/distance=5.0

9/11- Riverwalk run in Louisville. 6.5 miles progression style. Average pace just under 7:40 but the last 4 averaged 7:19 and dipped under 6:52 in the last mile (goal HM pace). Solid. Needed a nap in the afternoon.
Grade:B+/1 credit/distance=7.0

9/12- Lower mileage left me fresher than normal and it showed today. Finished 9 miles in 69:15 (7:42 pace). 1st half @ 7:37, 2nd half @ 7:47 and I actually tried to slow to 8:00 pace. Strong.
Left Louisville just before noon, should be back to the Ham before 6.
Grade:A-/1 credit/distance=9.5

Weekly summary:
Solid week. Nothing spectacular but this was actually a cutback week and I still hit 55 with all of it under 8:00 pace. I know I'm in better shape than Baton Rouge last year but by how much. I'm a little down on my chances at 3:10 simply because I may not have enough healthy training. The race is 3 months away and I only have 7-8 weeks of good training to go. I want to get over 60 next week and follow it with a sharp cut back for a 5K PR attempt.
Distance=55.0/GPA= 31.4/9= 3.49

No comments: