Tuesday, September 09, 2008


13 miles, 1h25m, workout
1 mile 6:04 (2min), 1 mile 6:02 (2min), 1 mile 5:59(2min), 1200 in 4:23(1min), 800 in 2:52(1min), 1 mile in 5:42(2min), 1 mile in 5:42(2min), 1 mile in 5:41
Sleep: 6.5h 6/10
Legs: 7/10 A little fatigued but plenty for the workout
Weather: 76 degrees, 59 dew-point

13 miles, 1h31m, 7:03 pace, w/2x45 second bursts, 2x2 minute bursts (long rests)
Sleep: 6.5h 6/10
Legs: 6/10 A little fatigued
Weather: 75 degrees, 57 dew-point

12 miles, 1h25m, 7:05 pace
Sleep: 6.5h 6/10
Legs: 8/10
Weather: 73 degrees, 58 dew-point

Today's workout (top) is about as close as I get to cruise intervals under Mystery Coach's tutelage. The marathon pace workout this weekend switches to MP-10 seconds, which will mean running at 5:52 pace or so for 7 miles. This workout got me down to that pace (and faster) with the benefit of some short rest intervals. I still seemed to have a little fatigue left in the legs, but the lungs really responded well to the workout. No heart rate data to work with, but we'll have to survive. This was a continuous run where I jogged in the outside lane during all the recovery intervals, which meant almost 9 miles of spinning around the track. I think I'll give the oval a break for at least a few days.

Yesterday's run was a pleasant 12 miles with some preliminary speed thrown in, and while it wasn't too taxing I just never made it to the gym for a second run. Sunday's run to end the week was another uneventful 12. Here's how last week went down:

Mo: 11 (8 mile race)
Tu: 12
We: 16, 6
Th: 10 (preliminary speed), dragged a bit
Fr: 11 w/7 around 6min pace
Sa: 18 w/10 at 6:38 pace then 7 around 6min pace
Su: 12
Total: 96 in 8 sessions

The miles were down again for the second week, but considering the race on Monday and the workouts on Friday and Saturday I'd say the overall volume was probably the most I've done this build.

1 comment:

Ewen said...

Good week and workouts Mike.

There's a former elite runner down here (13:25ish), once did a (hard) 20 miler on the track. I guess anything shorter seemed easy after that.