Monday, April 18, 2011

Training 4/18-4/24

4/18- Can't wait for soccer season to be over so I can run at Vestavia. I had to go to Hoover again and didn't even get started on my workout until almost 6 and didn't get home until after 8. Workout was a short pyramid: 200-400-600-800-600-400-200. R was 1 min after the 200, 2 min after the 400, 2:30 after 600 and 3:00 after 800 which is pretty generous. I don't think my legs were quite ready for it after the thrashing 2 days ago but I still did okay. Unlike tall pyramids, I allowed for myself to slow down a bit in the longer reps but my pace faded a bit more than I had hoped but came back pretty strong at the end. Stats were as follows:
2 mile warm in 15:30. 200-33, 400-75, 600-1:58, 800-2:46, 600-2:04, 400-76, 200-33.
Overall pace was 5:13, which was 3 seconds down on my goal but still not bad.
1 mile cool untimed. I have to force it a bit early this week because I'll be out for sure on Wednesday and possibly Thursday as well due to the prolotherapy.
Grade:B-/2 credits/distance=5.0
Edit: As for the 1:30 goal for 13.1, if I'm not there right now, I am VERY close. 4 more weeks of good training and hopefully better body chemistry by then and I like my chances.

4/19- Long tempo. Lakeshore 10 in 70:57 (7:06 pace). Just a hair slower than my half mary PR pace and done on tired legs with damaged connective tissues. Gotta be pleased with this one. Only downer was that my pace slipped a bit in the 2nd half. (35:02/35:55) (7:00 vs 7:11). I had planned a progression run but when I took off at sub-7 pace, I had to see how long I could hold it. This is very hard training over the last 4 days but I meant it to be because I expect to out the next 1-2 days.
Grade:A-/2 credits/distance=10.0

4/20- Prolotherapy in Nashville, lunch at Wild Horse Saloon, traffic jam. Home at 7:30. Running is out of the question today and I may be out tomorrow as well.

4/21- 2 mile junk run indoors in 17:13 (8:37 pace). Absolutely no cause for alarm.
Grade:Pass/0 credits/distance=2.0

4/22- Easy 6 indoors in 46:06 (7:41 pace). Still some soreness but I won't complain. 3 times longer distance at a pace nearly 1 minute faster. I'll take it.
Grade:B/1 credit/distance=6.0

4/23- Overslept and missed the group run. By the time I finished, the temp was about 75 and humid but not as bad as it was 2 weeks ago. Moderate Lakeshore 11.5 at a pretty steady 7:32 pace. 10 out of 11 miles were under 7:40 and finished the last .5 at sub-7 pace. I did take 3 extended drink stops but I had to. Pain at the site of the injection is still there and starting today, I am a little concerned but again, it was an improvement over yesterday.
Grade:B/2 credits/distance=12.0

4/24- Trak Shak 7 tempo in 48:49 (6:58 pace). Strong performance. 85 degree temp at the start. Only 1 water stop but it was a long one. It takes time to adjust to warm weather and it's difficult to go much longer than 10 if it's too hot. Injection site pain has clearly diminished but is still not 100% gone. Race day is in 5 days and the early weather forecast looks good.
Grade:A-/2 credits/distance=7.0

Weekly summary:
Low mileage but very pleased with the high quality. Aside from the junk run and the cool down, every mile was below 7:45. When I get nothing below a "B-," I'm pleased with the consistency. I sure hope that temps in the 90s will not occur until early June.
Distance= 42.0/GPA= 29.2/9= 3.24

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