Training Archive: levitinIn the 7 days ending 2008-08-31:
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| M | T | W | H | F | S | S | |||||||
Sunday Aug 31 | ||
| Road running long 2:40:00 [2] 18.0 mi (8:52 / mi) | |
| ahr:145 max:172 shoes: BA7 | ||
| Long run with the gang. Out and back from Assumption ccw around the reservoir to Tatnuck Sq, with a brief pit stop at a donut shop at halfway ("America runs on <>"). This distance was 4M longer than my prior longest LSD run, the cap on a 35M week, so I wasn't sure if it was a wise decision. Took 1 gu around 7M, drank water throughout from my camelbak, and took a Succeed! tab on the return trip. Shortly thereafter, I said I was feeling simultaneously hungry but nauseous, so we walked briefly. I dry heaved a few times, and then resumed the running as if nothing had happened.
Was quite glad to be finished when it was done. Time is estimated. I had 23400 on my HRM, but one partner who'd gone off the front and finished the same distance a few minutes before we did was in a group who had clocked 24100 for the same run. It's possible I didn't restart the HRM at the end of one of the brief walking breaks. The pace for the last ~3M (slightly downhill) was about 8:40. | ||
Friday Aug 29 | ||
| Road running warm up/down 25:00 [1] 3.0 mi (8:20 / mi) | |
| shoes: BA6 | ||
| ~1.5M to WSC track, 1 lap of track before getting booted off by the field hockey coach, and ~1.5M c/d from WSC home after the main set, a 5K tempo effort. | ||
| Road running tempo 23:22 [4] 5 km (4:40 / km) +10m 4:38 / km | |
| ahr:163 max:170 shoes: BA6 | ||
| CMS 5K course, run counterclockwise, as somewhere between a time trial effort and a strong tempo run. I wanted to work hard to get the lactic acid building up. I caught NO intermediate splits, because none of the pavement markings were distinct. This course has been used, and marked, at various times, for the CMS 5K run CW, the CMS 5K run CCW, various LSD runs from the WSC gym, a CMS 5M run, as well as markings from my 2nd marathon, Fred's Marathon, which was run as 8 laps of the CMS 5K course (with a minor modification). So there have been times where there have been lots of visible numbers and fractions on the pavement, but I couldn't make any sense out of what I saw. It was hard to determine if my effort were hard enough, since my HR was bubbling below 165, and I was thinking beforehand that I'd like it around 165 or higher. Still, 23:22 was about the right amount of time, and the breathing was right (2-1.5 and 2-1 breathing toward the end), so I feel like I redeemed myself from the lackadaisical effort on Wednesday. | ||
Thursday Aug 28 | ||
| Road running 1:00:54 [3] 7.0 mi (8:41 / mi) | |
| ahr:154 max:173 slept:7.0 weight:166lbs shoes: BA7 | ||
| Rail Trail run w/ P, who was much faster than I was. We were passed by another woman running at about 7:00 pace or better as soon as we turned onto the rail trail.
Felt pretty crappy on the last major uphill. Diary, do you see a pattern here? :-) | ||
Wednesday Aug 27 | ||
| Road running warm up/down 10:00 [1] 1.0 mi (10:00 / mi) | |
| shoes: BA6 | ||
| 1600 w/u before speedwork session.
Followed by 4x100 strides. No difficulties so far.... | ||
| Road running intervals 20:00 [4] 2.5 mi (7:59 / mi) | |
| shoes: BA6 | ||
| Disappointing track workout.
The plan was 800-1200-800-1200-800-1200 at 5K pace or faster, with 400 rest in between. The reality: 800(1) 3:27 (162) Manageable pace 1200(1) 5:17 (165) too slow. The 1st 400 was in 1:48, and I thought the split for 1/3 of 5:15 should have been 1:40. (Duh, I can't do math while on the track. Nor does it seem as if math done beforehand to memorize desired splits has any use, either.) 2nd 400 I thought I was 8 seconds down, trying to make up 8 seconds over 2 laps. I pushed the pace, but could not bring it in under 5:15. At this point, I bagged the workout, cooling down with the 400 recovery and an 800 c/d, thoroughly disgusted. Hrumph. I wonder if I'd have any better results running on the track while the teams were not there (and the hurdles, and the field hockey goals, and the jeeps with gatorade). | ||