Monday, December 12, 2011

Training 12/12-12/18

12/12- Reached a new yearly mileage PR today. 2009- 1,993 miles. As of now, I'm at 1,995 for 2011. I fully expect to pass 2K tomorrow. Outside of that, today's performance was rather forgettable. Easy 6 indoors in 45:58 (7:40 pace). I said that I planned to slow down this week so I'm fine with that pace. I did fade to 7:45 in the last 2 miles but did not allow myself to push it. 1 mile cool down in which I felt like I was zonked out. I need a good meal tonight to recover the lost calories from yesterday. Another goal that I have is to finish the year with a 3.0 average. I need a 3.61 this week to clinch it. If I fall short, there's still one more "extended week" to go. Only an injury can stop me from this goal. I'll have to do better if I want to clinch it this week.
Grade:B/1 credit/distance=7.0

12/13- Training goal #1 has been accomplished. This one was special too. Easy 8 on Lakeshore (trail plus double extension) and finished in 59:51 (7:29 pace). Smooth and relaxed all the way. Actually tried to slow the pace but could not. Very enjoyable run. Temps were a comfy 55 degrees even after sundown. YTD: 2,003 miles. New goal is 2,080 for the year (40 MPW over a 52 week year). I'll probably lose 3 whole days over Christmas but with 2 long runs ahead, I still think I can do it. This run is also key for the 3.0 goal as well. I'll still need to do very well in my tempo and LR to clinch it this week. Dosage has been cut from 8 to 7. Nothing to get excited about yet but it's a start.
Grade:A/1 credit/distance=8.0

12/14- I've seen better days. Dreamed that I was in Compton, CA (birthplace of gangsta rap) and had to stay in a cheap motel. I have NO IDEA where that one came from. Garmin malfunction forced me to run half naked. When it was working, it showed paces in the 6:30s and I felt pretty decent during the run but didn't have PR stuff. I had to stop early because of GI distress that probably came from my protein bar and made up the shortfall with a cool down. The grade is based on how I felt when running which was pretty good but not great. I'll need a sensational long run to clinch the 3.0 this week. Dosage is trending down.
Grade:B+/2 credits/distance=5.0

12/15- Better today. Easy 6 indoors in 45:32 (7:35 pace). I often struggle in the mornings on weekdays but today was a nice even effort. Added a half mile cool. This evening is my last Bible study with the LIFE group and I'll miss those guys. I only took 3 pills this morning and will try to get by with 6 on the day. 8 to 7 is not a big deal. Down to 6 is encouraging.
Grade:A-/1 credit/distance=6.5
PM- Got off work a little early so I was able to squeeze in another 5 mile tempo this one was fully clothed. Finished in 33:12 (6:38 pace) with a final mile slightly uphill in 6:20. 1st half was 16:48, 2nd half was 16:24. Strong! I was successful in getting down to 6 pills too.
Grade:A-/2 credits/distance=5.0

12/16- Planned rest day. Tomorrow's long run will likely be a slow paced affair with a solo fast finish. In order to clinch it this week, I need 11.4 QP over the remaining 3 credits. I need one "A" and one "A-" and the "A" can be in either the long run or the easy run. If I can pull out an "A+" tomorrow (ranked among my best of all time), I only need a "B" on Sunday. Of course, if I fall a hair short, I'll clinch early next week barring a severe injury.

12/17- Run with the Gnomes. Planned on 17 and I ended up at 15 plus a cool down. Ran with the fast group that included a sub-4:30 miler and clocked a 1:46 flat (7:04 pace). Slowest mile was #1 at 7:37, fastest was #15 at 6:27. From about Mile 4 on, I was near 7 all the way. I'd say this qualifies as an all time great workout. My previous best long run was 18 @ 7:21. Even if I slowed to 8:00 over the last 3 miles, I still would have run a 2:10, which is an average pace of just under 7:15. I could have PR'd a half today for sure. All I need is a "B" tomorrow. As long as I feel decent at base training pace, I've got it clinched.
Grade:A+/2 credits/distance=16.0

12/18- Lakeshore 6.5 (trail + extension) at basic easy effort in a time of 48:10 (7:25 pace). I reduced my dosage to 5 pills yesterday and only took 2 this morning. Again, I was sensational. This almost feels too good to be true. This is the best that I have ever felt on a day after a long run. I could have gone below 7:20 if I pushed it just a hair. Crystal clear skies with temps in the mid 50s. Can't ask for better weather.
Grade:A/1 credit/distance= 6.5

Weekly summary:
I have now clinched a 3.0 for the year with back to back 50+ weeks with 3.5+. Any training I do for the rest of the year is pretty much a bonus. YTD total stands at 2,042. 38 away from a 40 MPW average for the year and I expect to do that. As for the rest of the year, I'd love to take a shot at the 5K PR but if I can't fit it into my schedule or the weather won't cooperate, I'll be content with what I've accomplished. With 13 days left in the year, there will be only one more training post because I expect to run little or nothing between 12/23 and 12/26.
Distance= 54.0/ GPA= 37.3/10= 3.73

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