week of 14 September

Scheduled MPW 50

Did 49.5 + 30' elliptical

Monday, Sept 14

Rest

Tuesday, Sept 15

6-7 mile easy to moderate run including Antelope Circuit 1 x thru

7.02 @ 9:16 + antelope circuit. I did drill, jog and stride back

Wednesday. Sept 16

8-10 mile total moderate run 10 x 30 sec @ 3k effort w/30 sec jog rests. 5 min jog rest then 2 miles @ 10k goal pace. 5 min jog rest then 10 x 30 sec @ 3k effort w/30 sec jog rests.

9.6 @ 8:19. I was bummed by the return of heat and humidity for my workout day. It was 67 deg and 100% humidity, but this went great. The 2 "miles" @ 10k (3200m) were 6:30/171 and

6:31/181 max 184 bpm.

PM: 30 min XT moderate

In St Louis. 30' on elliptical + weights. I didn't like the precor elliptical. I maxed the resistance and still couldn't get above about 115 bpm at 180 strides/sec.

Thursday, Sept 17

4-5 mile easy run

5 @ 9:26 on the old hotel treadmill.

Friday, Sept 18

7-9 mile easy run w/10 strides @ 5k effort

8.7@9:14 around the lake with strides on the way back.

PM: 30 min XT moderate

I didn't get this done -- forgot to pack any clothes for work.

Saturday, Sept 19

6-7 mile easy run

7.1 @ 9:18 out and back on the road.

Sunday, Sept 20

10-12 mile moderate run including 10 min @ LT effort, 5 min recovery then 4 x 800m @ 5k effort w/2 min jog rests then 1 mile @ 10k goal pace w/2 min jog rest then 3 x 200m @ mile effort w/1 min jog rests. Finish w/5 strides

12.0 @ 8:10. I didn't get much sleep and slept in. Too bad because it was 51 degrees overnight! It still wasn't bad as the humidity was very low -- 54% -- but it was 68 degrees in the middle of my intervals and I was in full sun.

I jogged to the track and there was a soccer game going on and they put their bench on the brand new $400K track! I was really looking forward to my new flats on the new track. Too bad. I headed to the elementary school that has a crushed gravel loop in the field that's about 0.25 miles The surface is bumpy and loose in some places.

I used the laps as a guide for the workout and they ended up agreeing very well with the garmin. Still I think the garmin is probably 5 sec/mile generous, but then again the surface sucked. Anyway, here's how it went (garmin paces)

LT -- 9:54 @ 6:35/168 avg/175 max -- Not bad!

4x800 in 6:15, 6:17, 6:12, 6:16 -- last 800 was 178 bpm avg, 185 max

1 @ 10k in 6:28, 181 bpm avg, 187 max

3x200 @ mile -- just did 3x45s hard. garmin pace unreliable for this

I was very pleasantly surprised with this. My avg hr splits from the 10k in June were 176, 185, 185, 187, 187, 190, 194.

PM: 30 min XT moderate

didn't do