Starting the 2nd week of the rebirth of summer training...nailed about 72 miles last week...looking for more this week...
Sunday -- 82:22 for 13 miles at White Rock Lake w/ Matthew...felt amazing...last 30-45 min were hauling...felt strong and relaxed...
Monday -- 9 miles on Merrifield...ran first mile with Rachel as she was out and about...nice effort...58:38
1:42, 7:49, 7:05, 6:15, 6:35, 5:29 (short mile), 6:09, 5:59, 5:46, 5:45; 5 miles easy w/ Matt in 33:50
Tuesday -- 6 miles a.m. + 6 miles p.m.; 12 miles total...
Wednesday -- 10 miles a.m. at white rock lake...5 miles p.m.
Thursday -- 8 miles a.m.
Friday -- 8 miles a.m. + 2 miles p.m. + 6 x hills w/ 2 min rest; 11 miles total
Saturday -- 8 miles a.m.
Total Miles -- 81 miles
Sunday, June 29, 2008
Monday, June 23, 2008
Starting over...
After experiencing the worst week of running in my life, I finally think I got my legs back under me...so starting over...be prepared.
WEEK ONE
Sunday -- 80 minutes -- at least 13 miles...one of the best runs of the summer. Finished the 10.4 mile loop in 61:18 and then just added on...felt great.
Monday -- 9+ miles on Merrifield in 57:27...
Splits: 7:08, 6:39, 6:27, 6:31, 5:13 (short mile), 6:07, 5:59, 5:43, 5:36
Tuesday -- 6 miles in 36:51 on Merrifield + 6 miles in 40:55 pm 12 miles total
Wednesday -- 8 miles easy with Matt at Irving Trails...54:55...
Thursday -- 8 miles in 49:20 with Matt on merrifield road am + 4 miles w/ Amie in the pm + 6 x hill sprints w/ 90 sec rest...5 miles total for pm
Friday -- 9 miles am felt great...
Saturday -- 8 miles at Irving Trails...another good run...
Total Mileage -- 72 miles
WEEK ONE
Sunday -- 80 minutes -- at least 13 miles...one of the best runs of the summer. Finished the 10.4 mile loop in 61:18 and then just added on...felt great.
Monday -- 9+ miles on Merrifield in 57:27...
Splits: 7:08, 6:39, 6:27, 6:31, 5:13 (short mile), 6:07, 5:59, 5:43, 5:36
Tuesday -- 6 miles in 36:51 on Merrifield + 6 miles in 40:55 pm 12 miles total
Wednesday -- 8 miles easy with Matt at Irving Trails...54:55...
Thursday -- 8 miles in 49:20 with Matt on merrifield road am + 4 miles w/ Amie in the pm + 6 x hill sprints w/ 90 sec rest...5 miles total for pm
Friday -- 9 miles am felt great...
Saturday -- 8 miles at Irving Trails...another good run...
Total Mileage -- 72 miles
Monday, June 2, 2008
week seven
Good week last week aside from a missed run on Sunday...but it was a smart move. Needed to rest my aching back...not sure what the deal was...seeing the doctor tomorrow...
Monday -- 10 miles in 60:02...no need for splits...i cut down the entire run.
Tuesday -- 10+ miles + 6xhill sprints, it all came to about 76 minutes of work...
Wednesday -- 3.5 miles easy, 8x80" hills, 4 miles easy, it all came out to about 11 miles of work...76:04
Thursday -- 14 miles in 89:59
Friday -- 9+ miles in 60:23...
Saturday -- 80 min which was a tad over 12 miles...felt great...ran in the dark...felt great.
Sunday -- 10 miles in 60 min...ran the 15k loop in 51:19...
Total Mileage -- 77 miles
Monday -- 10 miles in 60:02...no need for splits...i cut down the entire run.
Tuesday -- 10+ miles + 6xhill sprints, it all came to about 76 minutes of work...
Wednesday -- 3.5 miles easy, 8x80" hills, 4 miles easy, it all came out to about 11 miles of work...76:04
Thursday -- 14 miles in 89:59
Friday -- 9+ miles in 60:23...
Saturday -- 80 min which was a tad over 12 miles...felt great...ran in the dark...felt great.
Sunday -- 10 miles in 60 min...ran the 15k loop in 51:19...
Total Mileage -- 77 miles
Subscribe to:
Posts (Atom)