April 19th - Easy 8 miles in the PM.
April 20th - AM 4 miles PM 8 miles w/strides
April 21st - WO Fartlek 6,5,4,3,2,1, w/ half rest. Avg. 5:18 5:14 5:15 5:03 4:50 4:20, felt good legs got going halfway through the workout.
April 22nd - Cruisey 8 miles
April 23rd - AM 5 miles PM 3 miles with 6x100 meter strides.
April 24th - 6 miles with Pollard and Jacobs @SRC Prediction run, a little faster then would of liked.
April 25th - WO 20WU/CD 27 min hard effort 7 minute float 11 min hard effort. Rain and wind, tough to judge pace but averaged 6:15 pace for the whole 14 mile run.
67 miles for the week and YTD 1350 miles.
We are exactly one week out from the half marathon. It has been my lowest weekly mileage since November 2009 and the legs are coming around. The workout on Wednesday went according to plan which was nice. Got this last week to put the finishing touches on my fitness and then look out LI Half Marathon.
Sunday, April 25, 2010
Tuesday, April 20, 2010
Two Weeks Out
Okay so it has been awhile since you last heard from me. I am two weeks out from my goal race at the Long Island Marathon. Training has been up and down for me over the past three weeks. I am starting to taper and get a little more intensity into my running schedule before I really cut the mileage next week for the big race.
Here is how it has been going ...
Race Simulation Week
March 29th - AM Easy 4 PM Cruisey 8 mile run
March 30th - 10 miles averaging 6:40's @SRC group run.
March 31st - Fartlek WO 25 min WU and 20 min CD, 6x 2:15 w/ 2 min rest and 5x45sec w/ 60 rest. Averaged 6:30 for the whole fartlek, went well in my opinion got stronger and faster with each rep.
April 1st - 10 mile plod.
April 2nd - 6 miles with 6 strides.
April 3rd - Race Simulation Run - 7 miles at 5:23 pace, 5:17 last mile...went well but not great. Got a few more weeks to sort my shit out.
April 4th - Easter Sunday - Run from Bayport to West Babylon - 20 miles at 6:35 pace.
81 miles for the week and YTD 1129 miles.
Regrouping the Troops
April 5th - 10 miles with Soltan, B and Leo.
April 6th - AM Easy 4 PM WO 3wu/cd 10x65 seconds, felt good , smooth and strong.
April 7th - AM 4 PM 8 after being at a track meet with the kids, legs are a little heavy.
April 8th - 13 miles, started out shitty and finished well.
April 9th - WU 3 CD 2, 1 mile 514, 2 mile 10:23, 2 mile 1030, 1 mile 4:58 with 3 minutes rest. Felt good and got stronger as the WO went on.
April 10th - 9 w/ soltan and b after work.
April 11th - 14 miles at 7AM at a 715 overall pace, got faster as we moved along.
83 miles for the week and YTD 1211 miles.
Princeton Week
April 12th - 10 miles at a decent clip.
April 13th - 20 min WU 30 min CD - WO 800 1k 1200 1k 800 w/ 2 min rest - 224 300 335 259 221, felt good, got the pace in my legs for the race Friday night. 72's...
April 14th - AM 4 PM 8 done as recovery runs, legs were heavy.
April 15th - 40 min running with strides.
April 16th - Race at Princeton 15:20-15:25, do not have an official time was not in the results for some reason.
April 17th - easy 6 miles recovery.
April 18th - 16 miles with 30 second surges every 3 miles, 6:45 pace for the run.
72 miles for the week and YTD 1283 miles.
Had good workouts during the last span of training, just the race didn't go as planned. I have a few more days to get the rust out of my system and get ready to rock n roll at the LI Half Marathon.
I will see you in a week with an update before the LI Half.
Here is how it has been going ...
Race Simulation Week
March 29th - AM Easy 4 PM Cruisey 8 mile run
March 30th - 10 miles averaging 6:40's @SRC group run.
March 31st - Fartlek WO 25 min WU and 20 min CD, 6x 2:15 w/ 2 min rest and 5x45sec w/ 60 rest. Averaged 6:30 for the whole fartlek, went well in my opinion got stronger and faster with each rep.
April 1st - 10 mile plod.
April 2nd - 6 miles with 6 strides.
April 3rd - Race Simulation Run - 7 miles at 5:23 pace, 5:17 last mile...went well but not great. Got a few more weeks to sort my shit out.
April 4th - Easter Sunday - Run from Bayport to West Babylon - 20 miles at 6:35 pace.
81 miles for the week and YTD 1129 miles.
Regrouping the Troops
April 5th - 10 miles with Soltan, B and Leo.
April 6th - AM Easy 4 PM WO 3wu/cd 10x65 seconds, felt good , smooth and strong.
April 7th - AM 4 PM 8 after being at a track meet with the kids, legs are a little heavy.
April 8th - 13 miles, started out shitty and finished well.
April 9th - WU 3 CD 2, 1 mile 514, 2 mile 10:23, 2 mile 1030, 1 mile 4:58 with 3 minutes rest. Felt good and got stronger as the WO went on.
April 10th - 9 w/ soltan and b after work.
April 11th - 14 miles at 7AM at a 715 overall pace, got faster as we moved along.
83 miles for the week and YTD 1211 miles.
Princeton Week
April 12th - 10 miles at a decent clip.
April 13th - 20 min WU 30 min CD - WO 800 1k 1200 1k 800 w/ 2 min rest - 224 300 335 259 221, felt good, got the pace in my legs for the race Friday night. 72's...
April 14th - AM 4 PM 8 done as recovery runs, legs were heavy.
April 15th - 40 min running with strides.
April 16th - Race at Princeton 15:20-15:25, do not have an official time was not in the results for some reason.
April 17th - easy 6 miles recovery.
April 18th - 16 miles with 30 second surges every 3 miles, 6:45 pace for the run.
72 miles for the week and YTD 1283 miles.
Had good workouts during the last span of training, just the race didn't go as planned. I have a few more days to get the rust out of my system and get ready to rock n roll at the LI Half Marathon.
I will see you in a week with an update before the LI Half.
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