M: 7.5M
9:08, 8:28, 8:19, 8:16, 8:21, 8:25, 7:49, 4:34
Connect: 95M
T: 3M
8:45, 8:06, 8:02
Connect: 98M
W: 6M + Strides
9:20, 8:34, 8:30, 8:31, 8:18, 7:33
Connect: 104M
XT: 3 x 10 Leg Press 210lbs, 2 x 10 Leg Extension 70lbs, 2 x 10 Leg Curls 70 lbs
Th: 9M
9:13, 8:48, 8:42, 8:19, 8:19, 8:14, 8:17, 8:22, 8:27
890v2: 202M
F: 9M
3M 9:15, 8:21, 8:21 - Stopped to enjoy a lake scene while stretching
2.5M 8:11, 8:03, 4:01 - Stopped for another lake scene and stretch
3.5M 8:37, 8:16, 8:07, 4:26
Connect: 113M
S: 5.5M
AM: 3M 8:59, 8:46, 8:53
890v1: 413M
PM: 2.5M 8:49, 8:43, 4:31 - Tired
Cadence 2: 2.5M
Su: OFF
Week: 40M
Since I hit 40 on Saturday and had been running everything a little faster than last week I figured I didn't need to add miles so I relaxed Sunday.
Overall, I feel really good with the pace and am finally going to add AM runs this week so I'm not dragging a bunch of runs out during the week. AM runs really force me to run slower which I have had a hard time doing lately. Maybe it's the caffeine, but I feel great in the evenings and enjoy running for a long time. I'm just trying to balance the miles with the pace so I don't get sick, injured, or bored.
I'm not bothering to list it, but I'm doing situps, backups, eccentric calves, and band walks regularly through the week.
Very nice. Your average training paces continue to fall each week. If we were to only look at average training pace, I would almost be a little worried about how fast you are progressing...but I'm not completely surprised. For a long time there seemed to be a disconnect between your track workouts/time trial paces and your easy/steady paces. Now it appears the gap is shrinking and shrinking quickly.
ReplyDeleteYou must be extra careful though. These faster paces create greater impact loads per step. Even though your heart, lungs, and muscles have made the necessary adaptations...the joints and ligaments always take longer to adjust. You should probably force yourself to do some slower running a few times a week, and spend extra time on the preventative band walks & calf drops. And don't push through if any weird pains show up.
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