Wednesday, January 07, 2009

week of 29 December

  • Monday 6.50 @ 9:32 jog.
  • Tuesday PM 4.14 @ 9:42 jog. Drove all day from Atlanta to home and got in a quick jog before dinner. Sore from car ride.
  • Wednesday PM 9.44 w/5k race. 3.7 @9:12 warmup including 5 x strides. 5k in 20:12, 186 bpm avg. 2.5 @ 9:27 cooldown. Extremely windy (25 mph gusting to 40) and pretty tough course.
  • Thursday 5.14 @ 9:55 jog.
  • Friday AM 7.42 miles including rock circuit (2 circuits). 3+ miles warmup jog (never quite warmed up to the scheduled easy pace). Last 3+ miles were at easy pace (~9:00). Rock circuit went well. I cut the pushups down to 8 pushups rather than 30'' continuous. I just can't hack that yet.
  • Friday PM. Foam roller. Went OK. I think I'll get better. The front shin was awkward and I'm not sure I was doing it right.
  • Saturday 8.07 @ 8:43 moderate including 3xABCs and 10 x 30'' hills. The ABCs slowed the overall pace. Excluding that it was more like 8:30 over a very hilly route. Definitely moderate.
  • Saturday PM. Push-up/ab ladder. 10 push-ups, 10 crunches, 9 push-up, etc. down to one. Started at 10 and made it to 7 before my arms gave out. Did I mention I was weak?
  • Sunday 13.23 @8:11 w/20' MP, 5 min recover, and 1, 2, 3, 4, 5, 4, 3, 2, 1 at 10k w/1-2min jog rest. 3+ warmup w/ 5 strides. 21' at marathon effort -- 7:36/166, 7:43/171, 5:01(7:41)/170. Definitely marathon effort (at least) but slow splits because of hills. I was about 7:25-7:30 on the one flat part. Next was 1, 2, 3, 4, 5, 4, 3, 2, 1 @10k with 2 min/jog rests. I'm not sure these were at 10k effort. The first were maybe too fast, and the last probably too slow. My legs were pretty heavy and I pushed the second-to-last interval (which was uphill) to try and get my HR up and felt a pull in a hip musle (tensor fasciae latae??). I still finished the last one and did 5 half-hearted strides. Cooldown + strides was only 1.1 miles because I mis-judged the distance I'd cover with the marathon pace and 10k fartlek. I put ice on my hip and took 600mg ibuprofen. I think it should be fine.
  • Wk 54 miles


MN Ultra Runner said...

Good job fitting the strength into the schedule, sounds like you're busy! Those numbers will increase really fast.

Mindi said...

What is a rock circuit?

Nice week. At first I was wondering what you were training for already...duh...Boston.

My advice - you cannot get too many uphills or downhills on your long runs (and preferably at least one other run per week). Yes, you have heard it, but seriously, I don't think there is more than a .25 mile flat stretch in the first 23 miles. Get your legs used to the up and down....

Greg said...

Thanks. I don't believe I'll be pressing sand tubes any time soon though :-)

Greg said...

Hey wow, some comments. Mindi must have commented while I was responding to Adam. I feel so popular :-) has the rock circuit video. I've edited the post to make it a link.