On the speed work front I've done two workouts in the last two weeks, plus one race that was basically a glorified workout. Last week I did 6 x 800 at around a 2:45 average per interval (400 rest in between), Saturday I raced a 5K in Pennsylvania in 18:15 (spending much of my time battling the wind in the second half of the race) and trained through it and didn't kill myself as I faded in the last mile or so, then Sunday I ran 20 miles in the mid-afternoon 85 degree heat and really struggled. So I was quite happy to bounce back two days later today and average 5:41 for 3 x 1 mile repeats with an 800 recovery in between. I'm taking a lower mileage week this week with a 4 mile race coming up on Saturday that I am hoping to do well at. My PR is 23:54, the oldest one on the books going back to 2006 (way back when before ever really getting injured and before ever having run a marathon!). I'd rather break 23:30, and if I broke 23 I will do a little cyber dance for you all, but that would be faster per mile than my 5K PR so I don't think that will be happening, but you never know. Stay tuned for a report this weekend!
Tuesday, July 14, 2009
Quick Update
Sorry folks it's been too long (two whole weeks). I've been busy running I guess. Actually the truth of it is that I'm base building, logging heavy miles, and not doing anything that's all too exciting on the running front. Well I did just log my two highest mileage weeks ever at 80 and 79 miles respectively to get July off to a good start.
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I'll be interested to read about a 4 mile race, as I've never done one. Why are you doing your LRs so late? Surely you can get out of bed earlier than noon? LOL.
ReplyDeleteI don't usually do my LRs that late, I'm an early riser actually! I was out of town for the weekend and decided it would be best to do my long run in a familiar place when I got back in the afternoon and after rather than before a long car ride. If not for the heat it would have been a great idea!
ReplyDeleteGood luck on the 4 miler. I did one last week end. Miles 1/3 were uphill and 2/4 were downhill.
ReplyDeleteI too would be interested in a 4 mile race. That is pretty much a northern thing right? I have never heard of them down here.
ReplyDeleteThe 4 mile race may just be a Central Park thing in NYC for all I know since it is convenient with how the road loops work in the park. I don't think I've ever run one anywhere else, but it is actually the distance I have raced the most in my life.
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