Monday, July 9, 2012

Training 7/9-7/15

7/9- Took the rest day that I should have taken last week after Peavine.  I hope to come back fresh tomorrow and still be able to hit 40 on the week.  Next week is a possible race and a cut back.  I've never gone more than 25 days off pills since 1998 and I'm almost halfway there now.

7/10- AM- 10x400 at Vestavia in a 74-75 avg.  Ran with Eric, Erica and Will (all sub-18 5K).  I had to cheat on the recovery (instead of 400 jog, I took 200 with about :20 idle) but I was able to keep with them.  #1 was a 77, #9 was 76, #10 was 68 while the rest were all high 74-low 75.  The only irritation is a slight arch pain.  I did get some new shoes (Mizuno Wave) and need more stretching.  If it develops into PF, prolo can fix it but I prefer it to go away on its own.
Grade:A/2 credits/distance=5.0

PM- Easy 6 in 45:54 (7:39 pace).  Smooth and relaxed for the first 4 but tied up some in the last 2.  Still, managed a very even pace.  The new Mizunos felt fine but the foot was still sore.  I think the inserts are worn, which is a contributing factor.  Worn shoes and worn orthotics is a problem.
Grade:B+/1 credit/distance=6.0

7/11- AM- Moderate 6 with the Gnomes on Lakeshore in 43:41 (7:18 pace).  This was faster than I planned but I got caught up in the group, all of whom are faster than I am.  I wisely cut the workout to 6 instead of 8 and added a cool down.  I was working for much of the run but it was not an exhausting affair.  Felt good overall.  Trak Shak will probably be rained out, which is why I chose the morning run.  Ran in the Brooks Cadence and had little- no foot issue.
Grade:A-/1 credit/distance=6.5

PM- Zonked.  I knew it was going to rain in the evening so I had to follow a double with a morning workout.  That is NOT something that I normally do.  The last 5 miles of the morning run were 35:38 (7:07 pace) after an 8:03 1st mile warm up.  You never know what the pace will be on the Wednesday morning run but it's usually too fast or too easy, rarely just right.

7/12- AM- Easy 5 indoors.  Body is still a bit tired but I ran well today.  Finished in 37:19 (7:28 pace) and could have gone another mile but chose not to.  Even pace.  I might take a pot shot in the 400 tomorrow evening (weather permitting).  I won't be fresh but an evening run after a morning run the previous day is almost like a half day off.
Grade:A-/1 credit/distance=5.0

7/13- Too tired for a serious attempt in a time trial so it was a pot shot at 400 meters as planned.  It went about as expected.  My time was 65.8 (best time of the year) but it was only 1 second better than my last interval in Johnny's workout.  Drove to the gym then proceeded to run an easy 4 in 29:50 (7:27 pace).  Strange.  My legs had no speed and very little power but on a basic easy run, I felt very smooth and relaxed.  I could have run 8 but need to save that for the Gnome run tomorrow.  How to grade this one?  I get a C+ on the 400 and an A- on the easy 4.
Grade:B/2 credits/distance=5.5

7/14- Run with the Gnomes.  Early pace was comfortable until we hit Lakeshore in Mile 5.  The group threw down a 6:55 5th mile and I foolishly kept with them. Miles 3-6 averaged near 7:10.   I had to back off from there but still finished with a pretty solid effort.  Completed 10 miles in 74:32 (7:27 pace) and added a mile cool.  Need a "B" tomorrow for a 3.5.
Grade:A-/2 credits/distance=11.0

7/15- Easy 5 in 37:46 (7:33 pace).  Rather ho hum affair.  Tired body but an even pace.
Grade:B/1 credit/distance=5.0

Weekly summary:
Certainly a pretty good looking week on the surface but changes need to be made because I am too tired on a day-day basis.  This intensity coupled with relatively high mileage is unsustainable over the long haul.  The mileage will be temporarily cut to the 35-40 range until the end of the summer.  Also, the pace range of 6:50-7:10 must be avoided throughout the workout because it's too slow for a tempo and too fast for a marathon pace run.  I had a small slip with my diet this week but remain off the pills.  Although I am more than halfway to my 30 day target, I remain fearful of a relapse.
Distance=44.0/ GPA= 35.1/10= 3.51


Yo Momma Runs said...

I like that you grade all of your runs! What do the credits mean?

Crazy J said...

1= basic easy or moderate run
2= interval/tempo
3= time trial or low key race
4= goal race
Obsessive? Maybe. They call me Crazy J for a reason. LOL.

Crazy J said...

Should add that long runs (over 10) are also 2 credits regardless of pace.

The GPA is more for my reference as a quantifier for my improving health. I get chronic fatigue that flares up on occasion and consistently a high GPA= good health and is as important to me as my race PRs. Thanks for supporting me!