Saturday, March 31, 2012

mile repeats 3/31/12

3 x 1mi -- 5:17.5, 5:17.4, 5:17.9
full active recovery between reps
25min warm-up and 22min cool-down 

Sunday, March 25, 2012

LSD 3/25/12

20mi tune-up / 2:21:50 / 18mi easy (2:09) + 2mi brisk (12:50)

Saturday, March 17, 2012

3/17/12

3/17 -- 5mi easy with striders
3/16 -- 8mi easy
3/15 -- zero!
total for week = 49 miles

Wednesday, March 14, 2012

3/14/12

5mi easy with 4 x 200 meter shakeout

Tuesday, March 13, 2012

3/13/12

12mi easy / 88:09

Monday, March 12, 2012

3/12/12

6mi incl. 12 x 100 meter accelerations every 200 meters

Sunday, March 11, 2012

3/11/12

13mi easy today. Cutting the mileage back a bit this coming week so I don't go into NB as wasted as I feel right now... then two more hard weeks, then it's taper time.

Saturday, March 10, 2012

mini-progression 3/10/12

8mi with pace change every 2mi / 8:00, 7:40, 7:00, 5:48
total for week = 64 miles

Friday, March 9, 2012

3/9/12

4mi incl. 8 x 200 fast but relaxed, ~37

Thursday, March 8, 2012

Wednesday, March 7, 2012

3/7/12

AM: 4mi very easy
PM: 30min easy + drills

Tuesday, March 6, 2012

3/6/12

9mi fartlek / 63:52

Monday, March 5, 2012

3/5/12

5mi recovery run

Sunday, March 4, 2012

20mi progression 3/4/12

Still feeling yesterday's run so this was a modest progression --
8mi @ 7:30 +
4mi @ 7:24 +
6mi @ 7:19 +
2mi @ 6:55 = 20mi / 2:27:20

Saturday, March 3, 2012

MP checkup 3/3/12

yesterday: 6mi easy
today: warm-up + 10mi comfortably hard
total for week = 67 miles

Workout today 2mi easy + 10mi at what JD says my marathon pace should be, which is probably much faster than reality. I'm guessing that my VDOT is 61 because I feel like I could do a 3000 in 9:40. I meant to confirm that estimate a few days ago but the track was snowed under. 61 VDOT is a 2:41:08 marathon (again, I don't think I can do that) = 6:09 per mile, and the workout distance was actually 9.94 miles (16K / 40 laps). I rounded down from the 1600 meter equivalent of 6:06.9 -- I'll not cheat those 9.34 meters -- to a split target of 6:06 flat per 1600.

the result
6:06.14
6:09.07  oops
6:05.43
6:09.20  wtf, pay attention
6:02.63  = 30:32.47 for 1st 8K, 2.47 sec slow
6:07.20
6:04.80
6:07.19
6:06.34
5:54.48  = 30:20.01 for 2nd 8K, 9.99 sec fast

goal time = 61:00.00 / 6:08.2 per mile
real time = 60:52.48 / 6:07.5 per mile
Got a little carried away on the last mile because I was a few seconds behind the goal pace... LSD tomorrow.

Thursday, March 1, 2012

3/1/12

today: 11mi easy / untimed
yesterday: 7mi easy / untimed