Monday, November 24, 2014

Training Log: Oct. 20 - Nov. 23

Oct. 20-26

M - 5

T - AM 9 PM 6

W - AM 5 PM 12, Track - 3 by 3200 with 5 min rest: 10:10, 10:03, 10:17. Came off the rails 1600 into rep 3, but good to work through it.

Th - 8

F - 14

S - In Chicago. 10. Workout of 10, 8, 6, 4, 2 on the Lakefront, dodging people in a Halloween-themed half marathon.

S - 4. Whoops.

Total - 73

***

Oct. 27-Nov. 2

M - 10

T - AM 9 PM 6

W - AM 5 PM 13 - On Mall: 2 by 1.5 miles in 7:34, 33; 2 my mile in 4:57, 4:59; 2 by 800 (2:27, 2:24)

Th - AM 5 PM 8

F - 11.5

S - 11, Cell Tower Field XC, with Patrick and Blur, 7, 6, 5, 4, 3, 2, 1. Tempo effort.

S - 16

Total - 94.5

***

Nov. 3-9

M - 6

T - 11

W - AM 4 PM 11.5, Track - 4 by 1200 in 3:42, 3:41, 3:38, 3:35; 4 by 600-ish in 1:43ish

Th - 8

F - 10

S - 10, Happy Runner Wedding 5k, 6th. This was far and away the best 18+ minute 5k XC race I've run since high school.

S - 10.5

Total - 71

***

Nov. 10-16

M - 6

T - AM 10 PM 7

W - AM 4 PM 12.5, Track 10 by 800 with 2:30 rest: 2:28, 28, 26, 24, 24, 23, 22, 21, 21

Th - 8

F - 12

S - 11, Cell Tower Field XC, 4 by 2k in 6:42, 45, 45, 41

S - Off, covered US 12k champs.

Total - 70.5

***

Nov. 17-23

M - 6

T - AM 9, 6 by 600, windy, 20s, didn't time. PM 4

W - 9

Th - 7.5

F - 6

S - 10, Rothman 8k, 25:54, 29th. Thought I could run faster, but solid effort. Love racing in Philadelphia. It was cold: 25ish. Got out a little slow; thought I was picking it up but was just maintaining. At 3, a turnaround, I realized I needed to adjust and focus and make sure I broke 26. Evan ran a great race 25:19, and not pushing harder after the mile and going with him may have been a mistake. I was in no-mans land for the whole race, picking off stragglers. A pack might have helped. 5:08, 11, 10, 16, 15.

S - 16

Total - 67.5






No comments: