M: 4M
9:07, 8:38, 8:23, 8:12 - Sluggish.
Lunar Knit (B): 50M
T: 6M
9:01, 8:25, 8:01, 8:06, 7:57, 8:10
Lunar Knit (P): 19M
W: 3M
9:00, 8:25, 8:18 - I intended to run again after work, but it rained.
Knit Trainer: 79M
Th: 10M
8:40, 8:14, 7:44, 8:01, 7:47, 7:38, 7:28, 7:40, 7:29, 8:26 - One of those runs that happens to go well.
Lunar Knit (P): 29M
F: 1M
I just jogged around on a couple hills. Kinda sluggish.
S: 10M
AM: 6M
2M - 8:40, 8:03
3.18M - 7:01, 7:12, 6:59, 1:09 - Lots if little hills in the second mile and the course was a little long. I felt about the same as the last tempo, but my legs were tired. I felt a lot fresher in the last one. I guess that's good.
1M - 8:45
Knit Trainer: 85M
PM: 4M
8:40, 8:23, 8:15, 8:10
890v3: 103M
Su: 4M
8:48, 8:15, 8:04, 8:03 - I intended to get out again, but had visitors come to town.
Lunar Knit (P): 33M
Week: 38M
My run Thursday felt great, but I wish I had been able to get it in on Wednesday instead.
I need to start getting some intervals in on Saturdays. I'm thinking about doing hills on Monday, long run on Wednesday, and intervals, tempo, or race on Saturdays.
How is your local running community faring? Did Meg's Miles have success?
And how is your running going? Motivated yet?
Good week. That was a great tempo workout, especially considering that monster workout two days prior and the added miles that morning. It looks like you are coming along nicely, and the weekly mileage looks good.
ReplyDeleteI think now would be a good time for you to develop a 4-6 week plan. I would like you to work out a plan this week and post it here.
The Meg's miles turned out really nice. Literally thousands of people organized and met up for running on that day, and many of them posted where they would meet and be running on facebook. Her husband ended up loading the kids up in the family vehicle and driving them around to witness the tribute to their Mom...I didn't see them, but I heard they were waving and thanking the runners as they passed...it sounded like a really special thing to do for the kids.
I started a little men's running group myself about a month ago. We have mostly a bunch of new runners that get together (usually before 6am) and run 3 times a week. The natural abilities and motivations are varied, but I think the driving force is the bonding and banter within the group. The challenge is to let the type A personalities test their limits a bit, while keeping things accessible for the guys that need to be brought along more slowly. So far its been great, and I hope the others look forward to them as much as I do.
The group has helped me regain some motivation, and I plan on adding some more workouts to my non group days.
Have a great week.
Glad to hear it went well and you’re getting back in the swing of things. I hate time off.
ReplyDeleteI'm thinking it would basically be:
M: Hills - Probably 10-15 with the distance varying depending on the hill.
T: Easy
W: Long - 10-13
Th: Easy
F: Easy
S: Tempo, Intervals, or Race
Su: Easy
I’ll see what paces/distances I hit with intervals this week and that should give me a better idea of how to design future intervals. I will also look at the MacMillan calculator.
I'm getting really sick of not running doubles. Not that I want to get up early, but I know I'm screwing myself by being lazy. So I need to tell someone that I want to do them so I can at least feel accountable. So, I promise I'm going to start doubling. Tomorrow.
Plus, I need to lose some weight. I’m up to ~159…Very disheartening. I have to say good bye to post-run beers.
The closest race in 4-6 weeks (April 17) is a huge 5K I’ve done a few times with work. I think there were 15,000+ people last year.