Monday, February 27, 2012

Training 2/27-3/4

2/27- AM- Moderate effort 3 Mile in 20:52 (6:57 pace). Felt comfortable until the last 200, which was run in 44 seconds. Splits were 7:05-7:00-6:47. Added a half mile cool. Knee and groin pain have diminished thanks to the magnesium but some damage has been done. Energy is just about back to normal.
Grade:A-/1 credit/distance=3.5

PM- Easy Lakeshore 6.5 in 47:15 (7:17 pace). Slight slowdown towards the end but that was by design. Welcome back Crazy J! The slump is officially over. Smooth long strides today, no trace of knee pain and just a bit of groin soreness. Felt fresh today because of the low mileage over the past 2 weeks. May try a speed session tomorrow. Magnesium has worked.
Grade:A/1 credit/distance=6.5.

2/28- Johnny's workout. 6x400, 2x800. 400s were 78, 800s were 2:48 for an overall pace of about 5:22. Performance was good but not great. A bit more groin soreness but the knee was fine. I may have gone too far with the magnesium. Decent energy but not quite top form. Long warm and cool.
Grade:B+/2 credits/distance=6.0

2/29- Trak Shak 5 at tempo effort in 32:38 (6:31 pace) and beat the rain. Strong effort esp. after Johnny's workout. This will likely be my last quality session of the week. I'd like to do some 200s but am not sure if I can fit them in my schedule when the weather is iffy. Good balance of calcium and magnesium. Even pace (16:12-16:26). Mile 4 is always a little slow because of the hills and sidewalk cracks but I had a nice rebound and held a good pace after feeling uncomfortable early. 1 Mile cool.
Grade:A-/2 credits/distance=6.0

3/1- Easy 5 on Lakeshore in 37:40 (7:32 pace). 1st half was 18:45, 2nd half was 18:55. Very pleased with how strong I felt coming off back to back quality days. Could have gone longer but am concerned about the mileage. I don't want to go much over 45 this cycle. This would have been a rest day but I did not want to waste a good weather day (70 degrees). Stormy tomorrow then colder over the weekend. Took a 1:1 ratio of calcium/magnesium so it will work. No knee pain and minimal groin soreness.
Grade:A-/1 credit/distance=5.0

3/2- Planned rest day. Still feel good but it would not be wise to push it today. Let's hope the storms aren't so bad here. Looking for 14ish tomorrow.

3/3- 14 as planned. Slept in and ran solo on the 5 and 9er route from the Shak. Time was 1:45:06 (7:30 pace). Split decision about this one. Felt great for the first 8 (58:40) then the final 6 was an ugly 46:26 that included Mile 13 at over 8 minutes. Still not bad overall as far as pace but the way I felt was not good. Probably just a bit of an off day.
Grade:B/2 credits/distance=14.0

3/4- Hoped to run an easy 5 but I was done after only 3 in 23:42 (7:54 pace). Another steady decline in pace (7:43-7:52-8:07) then quit. No 200s this afternoon either. It's windy anyway. Paid the price for too much quality earlier in the week. I expect that since this is essentially a rest day, I'll come back fresh tomorrow.

PM- Felt better as the day progressed and ran a smooth junk 2 at Vestavia to make up the difference. Time was 14:41 (7:19-7:22). That makes it a total of 5 in 38:23 (7:41 avg), which is not too horrible. The afternoon session brings the grade up from a D- to a C-.
Grade:C-/1 credit/distance=5.0

Weekly summary:
Even though it ended on a sour note, this was still a positive week overall. The mileage total was my highest since week 2 of the year and every week above a 3.0 is a good one. Hoping to do short intervals next week while cutting either the tempo or long intervals and I want the long run to be 16ish.
Distance=46.0/GPA= 33.1/10= 3.31

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