Sunday, August 24, 2014

Training 8/24-8/31

This will be an 8 day week.  I am listed as probable for the Franklin Classic 10 K on Labor Day (9/1) so there will be no long run over the weekend.  Therefore, the workout on 8/24 counts.

8/24- First day off zinc.  Gold's 10 in a time of 70:43 (7:04 pace).  Not an all-time great performance but certainly a successful long run.  I did stop at Mile 5 for water and a bathroom stop but I don't think it affected me too much.  Miles 1-9 were all 7:05-7:11 then stormed home with a 6:28 in Mile 10.  I think I'm in shape now for a 1:32:xx half.  I was redlining at the end but did find another gear after 9 miles.  Good job.  When I'm in top shape, I should sustain this pace for 15+
Grade:A-/2 credits/distance=10.0
Update: I am going to try again to stay off sugar and caffeine.

8/25- AM- Quickie just to see how my legs would respond after yesterday's effort.  Legs had some nice pop.  2 miles in 13:32 (6:46 pace) plus a half mile cool.

PM- Lakeshore 6.5 in 46:58 (7:14 pace).  Strong overall but I was doing 6:50s for the first 2 miles then slipped to a more sensible 7:30 pace for the final 4. Still, I didn't feel like I was quite in sync and may need a small adjustment.  I was hurting in the last half mile and once again, diarrhea is a concern.  That issue MUST be solved before the weekend.  I think the heat was getting to me at the end as it was 85 degrees and fairly humid.  Clean diet with the exception of half a green tea to taper off caffeine. Probiotics may help the stomach issues.  Cutting the Mag from 750 to 500 may help as well.  Good job overall and again, I had no need for zinc.
Grade:A-/1 credit/distance=9.0

8/26- Vestavia speed session.  3x400/4x300/4x200 for 2 miles worth of intervals.  I often need 1 or 2 reps to get in the groove.  Not so today.  I was ready to roll from the start.  Splits were 73-75-75 for the 400s, 55-55-55-56 for the 300s and 35-35-35-33 for the 200s.  That adds up to a 9:42 (4:51 pace) for 2 miles worth of intervals.  No diarrhea today.  Only issue was a bit of drowsiness early in the afternoon.  Sugar and caffeine free today.  If you saw me work out today, you would never believe that I was sick.
Grade:A-/2 credits/distance=3.0
Update: Still off the zinc and still able to tolerate Cal/Mag but my need for ADHS has ticked up from 4 pills to 6.

8/27- AM 2 miles at Gold's in 14:16 (7:08 pace) plus a half mile cool.  Splits were 7:16-7:00 despite making no effort to pick up the pace.

PM- Trak Shak 5.5 loop in 39:03 (7:06 pace).  VERY STRONG and remarkably fresh.  This one felt much more comfortable than Monday's Lakeshore run.  Easy pace dipped into the 6s in Mile 2.  Weather was 90 and dry so while the temps are still high, the humidity is starting to fade and mornings are a bit cooler as well.  It is become clear that magnesium (not sugar) is the cause of my GI issues.  I must either reduce the dose to 500 or take all of it before bed.  Diet was clean again.
Grade:A/1 credit/distance=8.0

8/28- The beat goes on.  6 miles at EASY effort in a time of 42:25 (7:04 pace).  Slowest mile was #4 at 7:08.  Mile 1 was sub-7 then backed off from there but still did not feel like slowing to marathon pace.  I am officially HOT.
Grade:A/1 credit/distance=6.0

8/29- 5K time trial in 19:25 (6:15 pace). #4 all time and fastest time since Rumpshaker '12.  I thought I had a chance at a PR(19:13) coming in but recognized early that I just wasn't fresh enough.  I was still on pace at the halfway point but I knew that I could not hold it.  Splits were 6:06-6:19-6:21-39.  A sub-40 will be a VERY tall order on Monday but if the weather doesn't totally suck, a road PR of 40:55 may be possible.
Grade:A-/2 credits/distance=4.0

8/30- It finally caught up to me today.  2 mile recovery jog on Wisteria and I was VERY sore.  Plantar hurts occasionally but was no worse on the run.  I will have a full 48 hours to recover.    I don't think it was the paces that got to me as much as the lack of a rest day but I get essentially 2 days off this weekend, which should be enough to recover from over-reaching.  Weather will be less than ideal on Monday so it may turn out to be just a fun run.
Grade:None/0 credit/distance=2.0

8/31- Planned rest day.  Drive up to Franklin, Tennessee.

Weekly summary:
I knew all along what I can do when I am stable and at least trending toward balance so this week was no surprise to me.  I'm not getting my hopes up until I get a decent medical report.  I believe this is my 4th highest GPA on record.
Distance=42.0/ GPA= 33.9/9= 3.77
YTD: 1,161 miles.  Record is 16-17 with a 2.68 GPA.

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