Tuesday, March 10, 2009


6 miles, 40m, 6:52 pace
Sleep: 7h 7/10
Legs: 7/10
Weather: 50 degrees
Notes: In a rush today so I ended up cutting it short. One quick 600 towards the end.

8 miles, 55m, 6:53 pace
Notes: Easy run, a bit short on time

15 miles, 1h48m, 7:19 pace
Notes: Slow, very hilly run up into the canyon with Scott and Catlow. A bit dehydrated for the day.

8 miles, 53m, w/6 laps of 78's and 1x600 downhill stride
Sleep: 7h 7/10
Legs: 7/10
Weather: 55 degrees and perfect
Notes: Much easier than what was supposed to be the same workout on Tuesday (last post).

9 miles, 1h03m, 7:00 pace
Notes: Legs a bit too dead for downhill strides

6 miles, 43m, 7:12 pace

3/4/09 pm., 6.2 miles easy and slow

Pretty much the same schedule as last week:
Mo: 8 slow
Tu: 10 easy w/strides and downhill strides
We: 8 miles w/2 mile workout (too fast), then 6 easy in the evening
Th: 6 easy
Fr: 9 easy (tired)
Sa: 8 w/1.5 mile workout and strides
Su: 15 hilly and slow
Total: 70 miles in 8 sessions

Turns out the workout on Wednesday was supposed to be 6 laps at 79 seconds and not 76. I had the same workout slated for Saturday, and this time it went off without a hitch. I took a bit longer warm up this time, and added a few more (and longer) strides beforehand in an effort to get the lungs ready. Turns out six laps at 78 is much easier than six laps at 75 or 76, which bears remembering when I'm running the first mile of my next 5K on March 23.


Mike said...

Good to see you nail the next wo. Are you looking to go sub-16 on your next 5k?

Ewen said...

Good to know. A five-minute opening mile could stretch the friendship a bit.

Greg said...

It always amazes me what a difference 2 seconds can make. Strange but true.

Mike said...

Mike, I'd love to go sub-16 by May, but honestly I don't think it's in the cards in March given the workout results.

Ewen, I think there's a bit of an adrenaline-fueled time bonus during the first 400 or so of a 5K, but if I don't slow back down to pace pretty quickly I know it will cost me dearly.

Greg, I'm with you on what a second or two can mean. Seems to be the same even with marathon pace runs.