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