Monday, September 24, 2012

Training 9/24-9/30

9/24- Woke up tired and jet lagged but improved as the day progressed.  Wisteria 5 in 36:10 (7:14 pace) plus a short warm and cool. Even pace for the first 4 then deliberately slowed going uphill at the end.  Strong GMP run.  My Thym-Adren dosage is down to 3 and I hope that it stays there until a medical report shows that I am in the clear.  Never again will I believe myself healed otherwise.
Grade:A-/1 credit/distance=5.5

9/25- Strong 6 mile tempo.  Finished in 39:45 (6:37 pace).  Splits got progressively slower from Mile 1-5 but kept it within a range of 6:35-6:45 then finished with a 6:19.  This projects to about 41:20 for 10K and I think I could have gone 30-40 seconds faster if I had raced it all out.  Yes, I've lost fitness as a result of this prolonged slump but I'm not so far gone that I can't make it back up fairly soon.  On a side note, I'm pretty stable at 3 Thym-Adren though I may wait until after the run to take #3.  I'm out of Fructosin but I ordered a new bottle before Denver.  If it does not arrive tomorrow, I could be in trouble.
Grade:A-/2 credits/distance=6.5 

9/26- Trak Shak 7.5 in 54:06 (7:13 pace).  Very strong effort out there today.  Time was good but not that good.  I had to stop more often than usual because of traffic.  Started too fast then backed off to more reasonable 7:20ish in last 3 miles.  Fructosin has not arrived.  I'm probably good for one more day off it but no more.  Because of the darkness, this will be the last time I can run the long route on Wednesday evenings so I wanted to enjoy it.
Grade:A/1 credit/distance=8.0 

9/27- Lakeshore 7 in 50:03 (7:09 pace).  Outstanding!  I could have gone sub-7 and remained fairly comfortable.  My fitness is comparable to what it was at this time last year.  At sea level and on a flat course, I think I'm good for a half mary in the low-mid 1:31s right now.  That can come down nicely in the next 3 months.  Got a note in the mail indicating that I have a parcel waiting and I assume that it's the Fructosin.  I am HOT.
Grade:A/1 credit/distance=7.0

9/28- Planned rest day.  Need a good long run tomorrow and a decent effort on Sunday to hit 50.

9/29- Run with the Gnomes.  Split decision.  I was doing pretty well through 12 miles then crashed hard due to a combination of fast paces earlier in the week and possibly too much sugar.  In any event, I finished 15 in 1:58:02 (7:52 pace) but the last 3 took about 26 minutes (8:40).  The fructosin arrived and I started back on it yesterday but I may have been harmed by the 3 days off it.  I'll call this one average overall but finishing at a sub-8 average is enough to prevent a "C."  Need 8 tomorrow for 50. 
Grade:B-/2 credits/distance=15.0

9/30-  AM- 3 miles indoors in 22:48 (7:36 pace).  Very overstimulated after only 1 Thym-Adren in the morning.  Not good.  Fading to 7:45 at the end.

PM- Lame 5 miler indoors in 39:06 (7:49 pace).  Slight negative split (19:38-19:28).  The extreme soreness from yesterday has gone down but I was tight and easily winded from too much caffeine yesterday.  I'm clean starting next week.
Grade:C/1 credit/distance=8.0

Weekly summary:
Despite faltering over the weekend, this was good enough to break a 5 week losing streak.  Hit 50 miles for the first time in a long time.  This is the end of the 3rd quarter and I stand at 1,494 miles on the year with a GPA of 2.99.  Despite the struggles, I still have a chance at 2,000 miles and a 3.00 on the year.  I have PR'd at every distance 1 Mile and over but all of them came in the first 5 months.
Distance=50.0/GPA= 26.5/8= 3.31


Yo Momma Runs said...

I hope you got your package! Do they sell that anywhere locally? Seems like something Whole Foods might carry.

And your runs are looking very strong. Do you already have a half marathon planned?

Crazy J said...

The package came today. I was beginning to feel some ill-effects without it. Unfortunately, it is not available in the US. You must order it online. My next half will likely be Greenville, SC in late October with RNR St. Louis as the alternate.
My history is often AWFUL for a couple months then RED HOT all of a sudden.