As promised earlier, I am getting back into posting my weekly training logs. This week went really well although I probably over trained just a little bit with two 20 mile days. It's all about long term improvement so whatever. Here is what happened last week:
SUN: 19.53 miles
AM: 14.02 mile Long Run averaging 7:37 pace. Did 6.6 miles with a female friend of mine.
PM: 5.51 mile Recovery Run w/ another buddy of mine. This includes 6x150m strides.
MON: 12.05 miles
AM: 8.02 mile Normal Run averaging 6:57 pace. Legs felt oddly good today.
PM: 4.03 mile Shake Out Jog averaging 7:29. Easy study break run.
TUES: 20.35 miles
AM: 6 mile Easy Run averaging 7:06 pace. Right before my exam
NOON: 6.05 mile Easy run averaging 7:31 pace. Right after my exam
PM: INTERVALS 10x550m @1:39-1:40 w/ 70 seconds rest. 1:38, 1:41, 1:39, 1:41, 1:39, 1:40, 1:39, 1:40, 1:39, 1:40. This was an awesome workout done at 7:30 at night. I could not see my watch in the dark during the repeats, so I had no idea what my splits were. However I hit them pretty much right where I wanted to and was really happy to see that after I finished. I can't believe I did this workout as part of a triple today. Absolutely awesome day. Also I did well on my exam. 8.3 miles for this run.
WED: 10.01 miles
AM: 10.01 mile Recovery Run averaging 7:06 pace. Ran 6.6 miles with a friend. Legs feeling ok... which is weird after yesterday.
PM: Playing it smart and did nothing. Fell asleep
THUR: 13.04 miles
AM: 7.01 mile Recovery Run averaging 7:06 pace. Legs ok.
PM: 6.03 mile Recovery Run Averaging 7:18 pace. Legs a bit tired.
FRI: 6.01 miles
AM: 6.01 mile Pre Race Run averaging 6:47 pace. I don't know why the hell I run my pre-race runs so quickly. It happens way too frequently....
PM: Nothing. Watched new show Gotham. Really tired
SAT: 12.57 miles
AM: Chapman University 5k: 2nd Place in 15:31 on a slightly long course (I had 3.15 miles). This course had +10 sharp turns on it, so not the fastest course. I played it smart, hung with the lead pack and made a huge surge with a mile to go. Thought I had it but one of the Cal Coast masters runners was able to come back at me and I had nothing left. Definitely a battle the last quarter mile before he got me. This was a great race that I learned a great deal from. After the race I did a 15 minute tempo run averaging 5:23 pace (2.78 miles) and then 8x110m sprint strides. A ton of quality in one day. Despite getting 2nd, I'm happy with how this went. I'm just coming off of hill workouts and still have a ways to go in regards to speed over the next few weeks. The 5k was part of this workout and it went well!
PM: Nothing. Studied, ate Chinese food and a doughnut. Now my stomach hurts. Going to have to make sure I take a dump before my long run tomorrow or there will be trouble.
Total: 93.56 miles. Great week with extremely high quality workouts on Tuesday and Saturday. I just have to keep this up! This is the second week of interval training and I'll probably do 2-3 more before moving on. I feel like intervals are different from hills and base building in that it's better to error on the side of not doing too much so as not to burn out. So far I've done 6 weeks of long runs and tempos, 6 weeks of hill workouts and 2 weeks of intervals in this training cycle. I think I'm going to have the interval session a little shorter just to see what happens. Also because I'm craving a long tempo run right now. This is all one big experiment. Curious to see what happens.
Thanks for reading and don't forget to Tack On!
-Matthew Klein, SPT