Training Log Archive: WileyKyO-TIn the 7 days ending Jul 28, 2013:
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Thursday Jul 25, 2013 #
7 AM
Running race 1:11:30 [5] 10.0 mi (7:09 / mi)
Final Army 10 miler tryout. My time was honestly very disappointing, since despite my training over the past two weeks my time increased by two minutes. I can only speculate as to why this happened. Spending a week at low altitude could have contributed. Also, I went out way too fast--my pace for my first mile was a 5:37/mi. I had optimistically hoped to get a 1:05:00 and have a good shot at making the team, but that didn't happen. Splits are below; in parenthesis is the difference between actual time and what I had projected to make 65 minutes.
Splits by mileage
1.17 0:06:35 ( -0:45)
2.04 0:12:25 ( -0:25)
3.55 0:23:30 ( +1:00)
3.99 0:26:50 ( +1:30)
5.92 0:40:55 ( +3:05)
6.89 0:47:55 ( +3:45)
7.78 0:54:30 ( +4:30)
9.30 1:06:00 ( +5:50)
9.74 1:09:20 ( +6:10)
10.00 1:11:30 ( +6:30)
There is still theoretically a chance I might make the team, but it is slim. I think I'll transition to a more sustainable running plan and focus more on the rest of the body, which I've been neglecting.
If there is an upside, it is that, while my speed and endurance weren't at the same level on this run, if the first two miles were the APFT 2 mile, I would've ran a 12:10, which is my fastest 2 mile time in over three years. Now I know I can focus more on pushups and situps with a reasonable hope of getting 300.
Splits by mileage
1.17 0:06:35 ( -0:45)
2.04 0:12:25 ( -0:25)
3.55 0:23:30 ( +1:00)
3.99 0:26:50 ( +1:30)
5.92 0:40:55 ( +3:05)
6.89 0:47:55 ( +3:45)
7.78 0:54:30 ( +4:30)
9.30 1:06:00 ( +5:50)
9.74 1:09:20 ( +6:10)
10.00 1:11:30 ( +6:30)
There is still theoretically a chance I might make the team, but it is slim. I think I'll transition to a more sustainable running plan and focus more on the rest of the body, which I've been neglecting.
If there is an upside, it is that, while my speed and endurance weren't at the same level on this run, if the first two miles were the APFT 2 mile, I would've ran a 12:10, which is my fastest 2 mile time in over three years. Now I know I can focus more on pushups and situps with a reasonable hope of getting 300.
Wednesday Jul 24, 2013 #
6 AM
Running 31:30 [3] 4.06 mi (7:46 / mi)
Ran the last four miles of the army 10 miler qualifying course--tomorrow is the last tryout day so these will be the miles I'll be sucking on the most. I ran with a buddy who is a little slower than me, which was fine because I didn't want to go on a fast run today. Hopefully tomorrow I'll be running at least 1min/mile faster than this.
Splits:
Titus Blvd: 6:50
35th St: 13:20
Yano: 26:00
Prussman: 29:30
Keeping in mind how much faster I'll be running tomorrow, my goal is to be at Yano St. at the 1 hr mark.
Splits:
Titus Blvd: 6:50
35th St: 13:20
Yano: 26:00
Prussman: 29:30
Keeping in mind how much faster I'll be running tomorrow, my goal is to be at Yano St. at the 1 hr mark.
Monday Jul 22, 2013 #
8 AM
Running warm up/down 6:28 [3] 0.85 mi (7:36 / mi)
Warm up for my last workout in Illinois for a while. Ran from Hil's parents' house to Glenbard East, just warming up for intervals.
Running intervals 2:48 [4] 0.45 mi (6:13 / mi)
Interval 1 of 4 on park loop
Running intervals 2:39 [4] 0.45 mi (5:53 / mi)
Interval 2 of 4 on park loop
Running intervals 2:39 [4] 0.45 mi (5:53 / mi)
Interval 3 of 4 on park loop
Running intervals 2:39 [4] 0.45 mi (5:53 / mi)
Interval 4 of 4 on park loop
Running warm up/down 5:54 [3] 0.85 mi (6:56 / mi)
Cool down--reverse route of warm up.