M: 5M
8:59, 8:26, 8:33, 8:29 - Sore quads.
Lunar Knit (P): 5M
T: 6M
9:08, 8:38, 8:32, 8:35, 8:24, 8:30 - Sore quads.
Lunar Knit (P): 11M
W: 7M
8:54, 8:31, 8:04, 8:03, 8:23, 8:12, 8:13
Lunar Knit (B): 30M
Th: 3M
8:12, 7:55, 7:44 - Rushed for work
Lunar Knit (B): 33M
F: 6M
10:00 Bike, 8:45, 8:29, 8:03, 8:11, 8:10, 8:14 - Ran after my massage. Very nice.
LunarKnit (B): 39M
S: 2M + Hills
9:11, 8:47
11 x ~150 @ ~00:25 - Felt choppy when I started running a cool down so I hopped on my bike for an easy ride outside.
8M Bike
NB 1600: 27M
Su: 12M
AM: 10M - 8:58, 9:11 (watch issue), 8:13, 8:13, 8:16, 8:08, 8:19 - died - 8:21, walk, 7:58, walk, 8:07 - I didn't eat breakfast, it was super sunny and hot (86 in the shade), and wah wah wah so when I died I just did 1M/1:00 walk intervals until I got home.
Lunar Knit (B): 46M
PM: 2M - 8:39, 8:12 - I just wanted to get a little more.
Lunar Knit (P) 13M
Week: 42M
Bike: 8M
I tried to make most of this week a little easier and even. I do want to stop back loading and doing back-to-back workouts on the weekends. Thinking about it, I like doing my long run in the middle of the week instead of on the weekend. I still want to keep Saturday morning's for workouts to keep working on my morning routine.
I'm going to do another 5K on March 1 so I guess I'll tempo that too and see how it goes. I think it is super low key so I don't expect to have anyone to key off of like last time.
Hope the vortex is leaving you alone.
Great job. That hill workout looks really tough...I can see why you were feeling a little choppy afterwards.
ReplyDeleteAs far as that 5K goes, you have been developing a pretty good base over the last few weeks. You might enjoy opening up the throttle and running the 5K like a VO2 max workout without the rests..."Running with the Buffaloes" style intervals. However you decide to run it, have fun and good luck.
What do you mean exactly by RwtB style intervals? Is it a structured fartlek?
ReplyDeleteI'll look through my copy to see if I can find anything, but right now I'm confused.
Sorry, I was just using some of Wetmore's bad humor/or possibly mind tricks. One of his workouts for that Colorado team was essentially a 10K time trial on the track, but instead of of calling it that, he called it 6x1 mile with no rests.
ReplyDeleteMy last comment may not have made it through. In the book Wetmore had the CC team running a work out he called intervals...it was like 6x1mile with no rests, but it was really more like a time trial / race type effort.
ReplyDeleteAlso, I was reading that philosophy / running blog that links to the top right of your page. That was some good stuff.
It came through. My phone isn't updating email in a timely fashion so i just saw it.
ReplyDeleteSo you're saying just race the race. I was thinking that's about what I'd be doing this time around based on my last 3M tempo. I wasn't all out in that, but I was close.
Yeah, The Logic of Long Distance is cool. I don't usually remember what I read there, but I still like checking it out.