Wednesday, September 18, 2013

9/8 - 9/14: Steady

Sunday 8-Sep  Long Run 0:07:45 17.05 With the 30k coming up, I decided to skip the Call to Honor triathlon and go for a long run instead. Not an easy choice, but probably the right one. The run felt pretty tough at the end and my left glut was barking pretty loud.
Monday 9-Sep  Rest 0.00 First total day off in a while.
Tuesday 10-Sep  Intervals 0:07:56 10.08 800/(1000/600)x3 - 1 minute rest between each 1k and 600, 2min rest otherwise. A very tough workout due to the short rest. I felt very stiff prior to the workout, but loosened up and it went well.
Wednesday 11-Sep  Recovery 0:08:06 6.06 Easy start w/Raleigh then continued at an easy pace. Still a tough run due to 90+ heat.
Thursday 12-Sep  Fresh Pond 4.89 Fresh Pond in 14:45. Took it out fast for the first mile to try and build a lead. Second mile was 13 seconds slower, but I was focused on holding the lead and throwing in some surges. It felt like a real race. It was fun.
Friday 13-Sep Easy 0:08:30 7.08 Ran home and back during lunch. Just took it easy.
Saturday 14-Sep Easy 0:08:00 5.00 Easy miles - some w/Raleigh.

Thursday Splits:
800-2:50.17
1000-3:37.35
600-2:05.80
1000-3:31.30
600-2:08.85
1000-3:33.38
600-1:58.47

Total Mileage: 50.16

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