Sunday, October 04, 2009

week of 28 Sept

General Strength 1
Foam Roller Exercises 1-2 x this week
Weights – 1 x this week
-- I need to figure out what to do with this. The weights are too much to do before XT on my big days, but I can't get myself to go to the gym an extra day just for weights.
Core 100 1-2 x week – 100 total reps of ab/back exercises
-- I did the lunge matrix and myrtle routine several times this week, but I didn't get the core 100 done.

22 weeks to Goal Marathon
MPW 56 -- 55.4

Monday, Sept 28

Tuesday, Sept 29
6 mile easy run
7.0 @ 8:43

Wednesday. Sept 30
8-10 mile moderate run including 10 strides
10.00 in 1:25:01. Like the symmetry. This hilly 10-mile loop in 75' should be my gold standard of moderate runs I think.

PM: 30 min XT moderate
30' elliptical. I tried not to take it as easy as usual and stayed in 135-140 bpm instead on ~130.

Thursday, Oct 1
4-6 mile moderate run on rolling hills including 5 x bound up bleacher stairs, jog down easy
6.3 @ 10:03. Guess I missed the moderate! Seriously I was a little sore and did this pretty easy. The 10:03 includes the time doing the bleacher bounds though. I did the bounds on some very steep steps that are perfect for this.

Friday, Oct 2
8-10 mile moderate run including 5 strides and 3 x 2 min @ 3k effort w/2 min jog rests
Same loop as Wed in 54 more seconds. My butt was sore and I felt like I pulled it some on the second 3k effort.

PM: 30 min XT moderate
30' elliptical. More wimpy than Wednesday. low 130s. Felt a little fried.

Saturday, Oct 3
6-8 mile easy run
Kinda sore and tired, so very easy 6.1 @ 9:29.

Sunday, Oct 4
14-16 mile total moderate run including 10 x (1 min @ 3k effort w/15 sec jog rest then ½ mile @ HM effort then without rest run 30 sec's @ 3k effort w/30-60 sec jog rests between all reps). Finish run w/8 strides.

15.95 @ 7:56. Started off very tired and a little sore, thinking this wasn't going to turn out well, but hey, it was 49 degrees when I went out the door!
5.4 to the track, then did exactly as above. I did the 3k by time and feel and then noted a marker and did 2 laps for each 1/2 mile @ HM. The first was slow but the rest were pretty quick and even. My HRs were pretty low too. I'm surprised this was as easy as it was. 800m segments were 3:36/159 MHR, 3:23/168, 3:23/170, 3:21/174, 3:19/173, 3:23/172, 3:21/176, 3:21/178, 3:20/180, 3:20/180, 3:20/180. Oops, I did 11! I did the strides on the way back, but it was the same as usual. I get stiff/tight when jogging after a hard effort and then tweak my knee on the first stride. I loosened up and half-assed the rest.

I cover 8.98 in 60:09 miles in the workout portion (including HM, 3k, and rest portions) according to the Garmin, which is 6:42 pace. Not bad. It's also 3 sec/mile faster than my Garmin read for 10k last Sunday. This was a track and the race had hills, but still.

PM: 30 min XT moderate
I thought of several excuse for skipping this, but the truth is "DNS due to chafing."

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