A week that finally felt good. This was a real relaxed week that was much needed. There was one day that was bad but that was just due to the weather. Not really that much of an update this week.
10/20 - 11 mile (1:15:50)
Easy day that I ran at a good pace.
10/21 - 10 miles (1:05:30)
Did a workout with Dustin today. Didn't run it all that hard as I was trying to pace him for most of it. I am in no need of running workouts at this point but it was nice to feel the speed.
2 mile w/u
1 mile - 5:05
4 x 800 - 2:29 (grass), 2:34 (grass), 2:26 (track), 2:27 (track)
2 x 600 - 1:43, 1:39
4 mile c/d
All in all it was an alright workout that I did not push on at all. I hit could have gone probably 5 seconds fast on the 800's and not felt any different during the workout but I was running with Dustin and the workout was about his pace work not mine. Good enough for the day.
10/22 8 miles (53:30)
A little fast on the run today but man did I feel smooth
10/23 10 miles (1:10:00)
Easy day with a Kouba
10/24 10 miles (1:09:00)
Ran with the Thompson High School team (two of them) and Mahoney out tin Thompson. Real easy for the first 3 miles and then the gradually got a little bit faster as the run went on. I thought that running out in Thompson would really suck being that the town is about a half mile by half mile big. But all of the roads out there are gravel and so it was actually pretty nice running out there. I would not want to do it every day but once in awhile might not be that bad.
10/25 14 miles (1:40:00)
This I forgot to start my watch at one point during this run so it is a little bit of a guess in distance and time. If anything it is short. A couple of us went to Jamestown for the ND State CC meet. We got there early enough to where we were able to run the course a couple of times before the races started. Really windy day but also a real easy day. Felt pretty good until the end where I started to get a little tired. I was running on very little sleep though so that didn't really help the matter at all.
10/26 7 miles (50:00)
Real easy day in a hellacious wind. It was an all around shitty day that I don't want to see again for a long time.
Week total: 70.5 miles
MTD: 218 miles
I was reading Paul's blog earlier and the one thing that I really have to start working on doing better is SLEEP. This is something that is going to have to get better if I am going to up the mileage as much as I want to and still be able to function during the day. The late nights and early mornings are really going to beat me down if I don't change things. This is something that I am really going to try hard to do these next couple of weeks.
Also I have started doing a lot more core strengthening stuff other than just ab work. I have started some hip exercises and other core stuff that I figured can't hurt to try. Here are a couple of links:
Myrtl Hip Workout: A Nate Jenkins Special
http://www.brightcove.tv/title.jsp?title=1568084508&channel=416418689
Additional Core With Matt Tegenkamp
http://www.brightcove.tv/title.jsp?title=1364171553&channel=416418689
That is just part 1 of 4 in the series but the others are located right below it in the link
The Predestal: From CU and KSU Coaches
http://www.brightcove.tv/title.jsp?title=1373280780&channel=416418689
There are a couple of other good videos that people have put together that I found on brightcove but you can go and find the rest of them yourself as there are two many to post all of them.
All in all it was a good week that I hope to improve on next week. It was a busy week sorry for the lack in update. Have a good week of training and now it is time for SLEEP.
Tuesday, October 28, 2008
Tuesday, October 21, 2008
Oct 13th - 19th
Not so good of a week. I got sick this week and ended up taking a couple of days off which hurt a little bit for the race on Saturday. I feel fine now it was just a couple of days that I felt like crap and didn't really do anything except lay on the couch. The days that I did run I felt fine for the most part but the runs were still a little off of what I would have liked them to have been.
10/13 10 (1:10:00)
Easy day felt a little sickness coming on during the run.
10/14 off
10/15 off
10/16 8 (51:30)
I wanted to do a workout on Tuesday and that didn't so it ended up getting moved to today. I was still feeling a little crappy so I shortened it a bit. Here is what it was.
3 mile warmup - 20:00
1 mile - 4:55
800 - 2:25
4x400 - 69, 68, 68, 67
2.5 mile cooldown
The repeats felt pretty good but man did I feel like I had no leg turn over at all. I would have went a lot better if I would have run the last two days and I wasn't sick, but these things happen.
10/17 8 (55:30)
10/18 Race day
3 mile warmup
5k race (15:56) (5:11, 5:06, 5:20, :16) It was a little bit short.
2 mile cooldown
All together the race sucked. It was maybe 40 degrees with 20-25 mph winds. The first and last miles were right into it. The sickness was still around and I just didn't want to race that much when I found out there was nobody to run with. I won by a little over 3 minutes. Waste of time. With a good day and people it would have been interesting to see what I could have gone. Another day will come
8 miles for the day
10/19 off
I woke up this morning and could barely walk at all. Some good times were had last night but I don''t remember doing anything to my hip. It felt like I jumped off the roof and landed right on my hip but I am pretty sure that never happened. Maybe I somehow slept on it wrong and that caused it but nonetheless I took it off due to barely being able to walk.
Crappy week all around hopefully the next one will be back on track.
Week: 34 miles
MTD: 148
10/13 10 (1:10:00)
Easy day felt a little sickness coming on during the run.
10/14 off
10/15 off
10/16 8 (51:30)
I wanted to do a workout on Tuesday and that didn't so it ended up getting moved to today. I was still feeling a little crappy so I shortened it a bit. Here is what it was.
3 mile warmup - 20:00
1 mile - 4:55
800 - 2:25
4x400 - 69, 68, 68, 67
2.5 mile cooldown
The repeats felt pretty good but man did I feel like I had no leg turn over at all. I would have went a lot better if I would have run the last two days and I wasn't sick, but these things happen.
10/17 8 (55:30)
10/18 Race day
3 mile warmup
5k race (15:56) (5:11, 5:06, 5:20, :16) It was a little bit short.
2 mile cooldown
All together the race sucked. It was maybe 40 degrees with 20-25 mph winds. The first and last miles were right into it. The sickness was still around and I just didn't want to race that much when I found out there was nobody to run with. I won by a little over 3 minutes. Waste of time. With a good day and people it would have been interesting to see what I could have gone. Another day will come
8 miles for the day
10/19 off
I woke up this morning and could barely walk at all. Some good times were had last night but I don''t remember doing anything to my hip. It felt like I jumped off the roof and landed right on my hip but I am pretty sure that never happened. Maybe I somehow slept on it wrong and that caused it but nonetheless I took it off due to barely being able to walk.
Crappy week all around hopefully the next one will be back on track.
Week: 34 miles
MTD: 148
Sunday, October 12, 2008
Oct. 6th - October 12th
The week after the race was a real easy one. I took no time off since I am going to take a couple of days off in early November for hunting. Very little soreness at all on Monday and Tuesday so that was nice. All the runs were easy miles with very little looking at the watch at all. I just ran at what I thought was a real easy comfortable pace which turned out to be around 6:50 for most of the runs this week. I didn't get a quality long run in this week but I figured I should be fine. I am probably going to stick around the 75 mpw for the rest of October and then start increasing it after hunting season. I could run during the weekend of hunting but I would be risking my life with so many people with high powered guns around, it's just not worth it to me. Anyways here is a breakdown of the week.
10/6 - 9 (1:03:00)
10/7 - 10 (1:08:00) HR 143
10/8 - 9.5 (1:05:30)
10/9 - 9 (1:02:00)
10/10 - 9 (1:01:00) HR 143
10/11 - 10 (1:10:00)
10/12 - 11.5 (1:20:00) HR 141
As I said all of the runs were really easy. The HR was where it should be now so that was promising. The legs have felt great all week and I just want to race more, but there is nothing really in the near future. I am pretty sure that I am going to run the Homecoming race this weekend, which is a 5k so that could be pretty fun to see what I can do in that. Im hoping to run under 16 and ideally around 15:45. Being that I ran the last 5k of the 10 mile in about 16:15 I think that this is a pretty feasible goal.
The last bit of news I have for the week is that I am deciding to make my marathon debut next summer at Grandma's so let the training begin. Being that it isn't until June 20th I still have plenty of time to get my specific training plan organized so until it starts it is just going to be tons of base mileage and some evaluation workouts throughout the hellacious winters that we endure. I really want to get a good 5k in this winter during the indoor season but I am not sure how many races I am going to run. I am not going to run a whole lot of workouts but I wold love to get under 15 minutes. As long as I keep up my training and don't get injured I think that I will be able to do it. Two years ago I ran 15:12 at the second meet of the season and had only a couple of workouts under my belt when I did it. Hopefully I can find a good race in the area where this could possibly happen. Until then let the training begin.
10/6 - 9 (1:03:00)
10/7 - 10 (1:08:00) HR 143
10/8 - 9.5 (1:05:30)
10/9 - 9 (1:02:00)
10/10 - 9 (1:01:00) HR 143
10/11 - 10 (1:10:00)
10/12 - 11.5 (1:20:00) HR 141
As I said all of the runs were really easy. The HR was where it should be now so that was promising. The legs have felt great all week and I just want to race more, but there is nothing really in the near future. I am pretty sure that I am going to run the Homecoming race this weekend, which is a 5k so that could be pretty fun to see what I can do in that. Im hoping to run under 16 and ideally around 15:45. Being that I ran the last 5k of the 10 mile in about 16:15 I think that this is a pretty feasible goal.
The last bit of news I have for the week is that I am deciding to make my marathon debut next summer at Grandma's so let the training begin. Being that it isn't until June 20th I still have plenty of time to get my specific training plan organized so until it starts it is just going to be tons of base mileage and some evaluation workouts throughout the hellacious winters that we endure. I really want to get a good 5k in this winter during the indoor season but I am not sure how many races I am going to run. I am not going to run a whole lot of workouts but I wold love to get under 15 minutes. As long as I keep up my training and don't get injured I think that I will be able to do it. Two years ago I ran 15:12 at the second meet of the season and had only a couple of workouts under my belt when I did it. Hopefully I can find a good race in the area where this could possibly happen. Until then let the training begin.
Thursday, October 9, 2008
Sept 29th - Oct. 5th
The week that I have been looking forward to since I finished my college career. I have been planning on racing the Twin Cities 10 mile since my pathetic performance last year and finally the week is here. I had a really good month of September after a not so good August which really helped. After that half marathon at the beginning of the month I have been on a mission to get my work done and run well at TC10. Another good week of training leading up to the race with a little workout midweek just to see how the legs were feeling. Everything went really well during the week so I was looking forward to the race. From the two 80 mile weeks I was going to cut back about 10 percent per week for the taper. I hit low 60s with a day off and then low 60s again this week to finish off the 'taper' period.
9/29 - 9.5 miles 1:08:00
Easy run with the UND team
9/30 - 8 miles 56:00
Easy run
10/1 - 9 miles 56:40
3 mile w/u
1 mile 5:08
.75 mile 3:56
.5 mile 2:39
.75 mile 3:50
3 mile c/d
This was my little 'workout' that I did in the middle of the week. It wasn't much but I didn't need that much either so I figured this would be a good indicator of how the legs were and what I was going to be able to do this weekend. I did it all on grass at University Park where I do most of my repeat workouts. I started the first mile and just rolled with it and tried to hit what I thought was going to be pretty close to 5:20. I didn't look at my watch until about 150 m to go and I was under 5:10 pace and felt fine so I just kept with it. 5:08 and feeling like I could have easily ran 20 seconds faster was fine by me. First 1200 went just as well though I tried to slow it down just so I wasn't working to hard but it didn't work. The 800 I managed to slow down enough to hit the 5:20 goal pace but was right back up on the last 1200. Overall it was a good effort and I at least knew that my legs had some speed and they would be able to carry me a little better than they did a month ago during the half.
10/2 9 miles 1:01:30
Another easy day with the last mile finishing 'harder' in a 5:40 which felt like a 6:10.
10/3 8 miles 1:03
Real easy with a friend in the morning. It was good to get up at 6 this morning just to feel what it is going to remotely feel like getting up at 3:45 on Sunday is like. I stopped by the track 1.5 miles from home and ran a couple of 400s to see if I had speed in the mornings. They were real easy and I went 75, 71. nice easy run home from there.
10/4 5.5 miles 39:00
Easy day with Paul the day before the race at the nature center by his house. The trails are really nice and man do I wish we had something like that in GF.
10/5 TC10 mile 55:09
Well this is the race that I have been anticipating since I graduated and it went really well. All I really wanted to do was to run faster than I did last year (57:13) and it was accomplished. I had the same goal as I did last year which was to be about 55:00 and it was a pretty good effort today. I went to bed around 9:30pm knowing that I was going to be getting up at 4am. I probably fell asleep around 10 and was up every 1.5-2hours from then until 3:30 at which point I just laid in bed and waited for the alarm to go off at 3:45. From then the day began.
I had a couple of pieces of toast with PB, two bananas, and a cup of tea to get the morning started. Some light stretching and relaxing before heading down to the capitol to get on the bus to the start. We arrived at about 5:40 and got on the 10 minute bus ride which took 25 minutes due to incompetent people driving the buses. Finally arriving at the dome to get ready for the race which was in about an hour. Bathroom and warmup took me until about 6:45 and after a little stretching and shoe changing I got to the line about 6:55. A couple of strides and the women took off with us following 8 minutes later. There was probably around 30 elite men that were running around at the start so I was able to get in the front of the starting line.
The race started and a group of abot 3 guys took off right from the start and were never seen again. There was another pack of about 4 guys and then another group of about 7 of us. I knew that the first two miles were all down hill and it was going to be easy to get out fast and not really notice it at all. So I just stayed relaxed and stayed at my goal pace of about 5:35 for the first 2 miles. The thrid mile had a hill on it that is almost a half mile long. The groups had split up after the second mile and I was in a group of 4 with the lead 3 and another 7 in front of us. I ran with the group of 3 for the first 4 mile and then decided to take the lead of the group after the 4th mile was a little slower than I wanted it to be. I thought that one of them was going to do something so I was just hanging with them for mile 5 and then decided after coming through 5 mile in 27:50 that I was gong to have to start puching the pace if I wanted to get under 55:00. So the next 2.5 miles was almost all up hill with a couple of very brief flat spots that were few and far between. So once I pushed up the hill at mile 5 I could see on of the guys in the pack ahead of us coming back so I had something to chase after. He was a good 30 seconds up on me so I knew that it was going to be a little bit before I caught him. I wanted to go hard up the summit miles but not too hard being that once I reached the top I still had almost 3 miles to go with some rolling hills along the way. I charged up the hills and passed the guy that I was chasing at about 7.5 miles and that was the last I seen of the men in the race. I picked off my first elite women around tis point as well so I knew that I was coming back on people and all of the people that I kept seeing I thought might be men but never were.
Once I peaked the top of Summit I was still feeling really good and decided that it was time to get down to business and that is what I did. The women ahead of me were just great motivation to keep going and try and catch as many as I could. It was great when I passed them cause it was like they were standing still and I was just flying. I probably passed about 6-9 women in the last 3 miles with 2 or 3 of them being in the last half mile. With a lot of the last 3 miles beingdown hill it was easy to start running to fast so far out but I knew that I was feeling good and went with the feeling. The last mile was great as I was rounding one of the last turns about a half mile out I could see people in front of me and just threw down over the last mile to finish in what I considered a pretty good time being that I had not raced since the half marathon and had no clue what I was going to be able to do. Here are he splits over the race from the garmin.
1 - 5:32
2 - 5:32 (11:05)
3 - 5:41 (16:42)
4- 5:29 (22:15)
5 - 5:34 (27:49)
6 - 5:42 (33:32)
7- 5:37 (39:09)
8 - 5:20 (44:30)
9 - 5:22 (49:53)
10 - 5:00 (54:53)
10.06 - 55:09
Last km - 3:01
Last 800 - 2:20
Last 400 - 1:07
Apparently I got some speed in me!!!!!! :D
So here is what I think about the race. I had to much left at the end of the race and probably should have run mile 4 and 5 harder like I was planning on doing but didn't. The first two miles could have also been run a little faster. I figured if I would have changed a couple of things I could have run about 54:30 but not much faster than that. It is hard to say what I could have done with other men around but being that the closest one in front of me was about a minute it was hard to do. I was thinking when I crossed the line that I could probably have held that 5:20 pace for a bit longer without that 5:00 in there, probably enough to carry me through a half marathon at least. I'm pretty sure that I could have run another 3 miles in 17 minutes to give me a 1:12 half. I was really happy with the last mile that I ran and figure that it will be a good indicator of how things are going to go for the rest of the fall races and for the indoor track season. Overall I was pretty pleased with the race.
Sept total miles 296
Week total 63
MTD 46
For now I have maybe one more race planned for the season which will be a road 5k for homecoming. I ran it last year in 15:53 or something like that but it was a little bit short. We shall see if situationa allow for races to take place or not but other than that maybe the another 5k/8k in the cities the weekend of halloween and possibly the Veterns aday run if I am in town that day. Probably run for the rest of the month and then take 3-4 days off in early November for deer hunting.
9/29 - 9.5 miles 1:08:00
Easy run with the UND team
9/30 - 8 miles 56:00
Easy run
10/1 - 9 miles 56:40
3 mile w/u
1 mile 5:08
.75 mile 3:56
.5 mile 2:39
.75 mile 3:50
3 mile c/d
This was my little 'workout' that I did in the middle of the week. It wasn't much but I didn't need that much either so I figured this would be a good indicator of how the legs were and what I was going to be able to do this weekend. I did it all on grass at University Park where I do most of my repeat workouts. I started the first mile and just rolled with it and tried to hit what I thought was going to be pretty close to 5:20. I didn't look at my watch until about 150 m to go and I was under 5:10 pace and felt fine so I just kept with it. 5:08 and feeling like I could have easily ran 20 seconds faster was fine by me. First 1200 went just as well though I tried to slow it down just so I wasn't working to hard but it didn't work. The 800 I managed to slow down enough to hit the 5:20 goal pace but was right back up on the last 1200. Overall it was a good effort and I at least knew that my legs had some speed and they would be able to carry me a little better than they did a month ago during the half.
10/2 9 miles 1:01:30
Another easy day with the last mile finishing 'harder' in a 5:40 which felt like a 6:10.
10/3 8 miles 1:03
Real easy with a friend in the morning. It was good to get up at 6 this morning just to feel what it is going to remotely feel like getting up at 3:45 on Sunday is like. I stopped by the track 1.5 miles from home and ran a couple of 400s to see if I had speed in the mornings. They were real easy and I went 75, 71. nice easy run home from there.
10/4 5.5 miles 39:00
Easy day with Paul the day before the race at the nature center by his house. The trails are really nice and man do I wish we had something like that in GF.
10/5 TC10 mile 55:09
Well this is the race that I have been anticipating since I graduated and it went really well. All I really wanted to do was to run faster than I did last year (57:13) and it was accomplished. I had the same goal as I did last year which was to be about 55:00 and it was a pretty good effort today. I went to bed around 9:30pm knowing that I was going to be getting up at 4am. I probably fell asleep around 10 and was up every 1.5-2hours from then until 3:30 at which point I just laid in bed and waited for the alarm to go off at 3:45. From then the day began.
I had a couple of pieces of toast with PB, two bananas, and a cup of tea to get the morning started. Some light stretching and relaxing before heading down to the capitol to get on the bus to the start. We arrived at about 5:40 and got on the 10 minute bus ride which took 25 minutes due to incompetent people driving the buses. Finally arriving at the dome to get ready for the race which was in about an hour. Bathroom and warmup took me until about 6:45 and after a little stretching and shoe changing I got to the line about 6:55. A couple of strides and the women took off with us following 8 minutes later. There was probably around 30 elite men that were running around at the start so I was able to get in the front of the starting line.
The race started and a group of abot 3 guys took off right from the start and were never seen again. There was another pack of about 4 guys and then another group of about 7 of us. I knew that the first two miles were all down hill and it was going to be easy to get out fast and not really notice it at all. So I just stayed relaxed and stayed at my goal pace of about 5:35 for the first 2 miles. The thrid mile had a hill on it that is almost a half mile long. The groups had split up after the second mile and I was in a group of 4 with the lead 3 and another 7 in front of us. I ran with the group of 3 for the first 4 mile and then decided to take the lead of the group after the 4th mile was a little slower than I wanted it to be. I thought that one of them was going to do something so I was just hanging with them for mile 5 and then decided after coming through 5 mile in 27:50 that I was gong to have to start puching the pace if I wanted to get under 55:00. So the next 2.5 miles was almost all up hill with a couple of very brief flat spots that were few and far between. So once I pushed up the hill at mile 5 I could see on of the guys in the pack ahead of us coming back so I had something to chase after. He was a good 30 seconds up on me so I knew that it was going to be a little bit before I caught him. I wanted to go hard up the summit miles but not too hard being that once I reached the top I still had almost 3 miles to go with some rolling hills along the way. I charged up the hills and passed the guy that I was chasing at about 7.5 miles and that was the last I seen of the men in the race. I picked off my first elite women around tis point as well so I knew that I was coming back on people and all of the people that I kept seeing I thought might be men but never were.
Once I peaked the top of Summit I was still feeling really good and decided that it was time to get down to business and that is what I did. The women ahead of me were just great motivation to keep going and try and catch as many as I could. It was great when I passed them cause it was like they were standing still and I was just flying. I probably passed about 6-9 women in the last 3 miles with 2 or 3 of them being in the last half mile. With a lot of the last 3 miles beingdown hill it was easy to start running to fast so far out but I knew that I was feeling good and went with the feeling. The last mile was great as I was rounding one of the last turns about a half mile out I could see people in front of me and just threw down over the last mile to finish in what I considered a pretty good time being that I had not raced since the half marathon and had no clue what I was going to be able to do. Here are he splits over the race from the garmin.
1 - 5:32
2 - 5:32 (11:05)
3 - 5:41 (16:42)
4- 5:29 (22:15)
5 - 5:34 (27:49)
6 - 5:42 (33:32)
7- 5:37 (39:09)
8 - 5:20 (44:30)
9 - 5:22 (49:53)
10 - 5:00 (54:53)
10.06 - 55:09
Last km - 3:01
Last 800 - 2:20
Last 400 - 1:07
Apparently I got some speed in me!!!!!! :D
So here is what I think about the race. I had to much left at the end of the race and probably should have run mile 4 and 5 harder like I was planning on doing but didn't. The first two miles could have also been run a little faster. I figured if I would have changed a couple of things I could have run about 54:30 but not much faster than that. It is hard to say what I could have done with other men around but being that the closest one in front of me was about a minute it was hard to do. I was thinking when I crossed the line that I could probably have held that 5:20 pace for a bit longer without that 5:00 in there, probably enough to carry me through a half marathon at least. I'm pretty sure that I could have run another 3 miles in 17 minutes to give me a 1:12 half. I was really happy with the last mile that I ran and figure that it will be a good indicator of how things are going to go for the rest of the fall races and for the indoor track season. Overall I was pretty pleased with the race.
Sept total miles 296
Week total 63
MTD 46
For now I have maybe one more race planned for the season which will be a road 5k for homecoming. I ran it last year in 15:53 or something like that but it was a little bit short. We shall see if situationa allow for races to take place or not but other than that maybe the another 5k/8k in the cities the weekend of halloween and possibly the Veterns aday run if I am in town that day. Probably run for the rest of the month and then take 3-4 days off in early November for deer hunting.
Wednesday, October 1, 2008
Sept 22nd - 28th
Started backing off a little bit from what I had done the last two weeks and felt pretty good for the most part. All aches and pains are gone so it was overall a real relaxing week with some good runs.
9/22 - 9 miles 1:04:00
Real easy day
9/23 - 10 miles 1:10:00
9/24 - off Just ran out of time in the day
9/25 - AM 4 miles - 31:20
PM 5.5 miles - 40 minutes
9/26 - AM 5 miles 39:00
PM 6.5 miles 45:00
9/27 - 17 miles 1:52
Was not really happy with this run. I ran with a guy in Fargo today and said I wanted to go 14-15 and his loop took us a little bit farther than that. Felt great until about the last mile and then started to get a little tired but I just hope it doesn't affect next weekend at all.
9/28 6 miles 45:00
Easy recovery day. I have a killer cramp in my calf that I got massaged but it is still there. Hopefully I can get another one this week sometime.
Week Total - 63 miles
MTD - 277.5
Overall I think the week went well. I would have liked to get a little something faster in this week but I was pretty exhausted during the mid week and went long on the weekend. I did get some good accelerations in on a couple of the runs so I don't think I am going to lose much. One last tuneup workout planned for this next week and then the race on Sunday. I don't really even want to guess at that my time is going to be but I would like to be around that 55:00 range. As long as I run faster than I did last year I will be happy. I figure I am in pretty good shape after that workout I did two Saturdays ago so hopefully that will come out in the race and wrkout for the best. I would be quite pleased if I got around 54:00 but we will just have to see how the legs fell on Sunday.
9/22 - 9 miles 1:04:00
Real easy day
9/23 - 10 miles 1:10:00
9/24 - off Just ran out of time in the day
9/25 - AM 4 miles - 31:20
PM 5.5 miles - 40 minutes
9/26 - AM 5 miles 39:00
PM 6.5 miles 45:00
9/27 - 17 miles 1:52
Was not really happy with this run. I ran with a guy in Fargo today and said I wanted to go 14-15 and his loop took us a little bit farther than that. Felt great until about the last mile and then started to get a little tired but I just hope it doesn't affect next weekend at all.
9/28 6 miles 45:00
Easy recovery day. I have a killer cramp in my calf that I got massaged but it is still there. Hopefully I can get another one this week sometime.
Week Total - 63 miles
MTD - 277.5
Overall I think the week went well. I would have liked to get a little something faster in this week but I was pretty exhausted during the mid week and went long on the weekend. I did get some good accelerations in on a couple of the runs so I don't think I am going to lose much. One last tuneup workout planned for this next week and then the race on Sunday. I don't really even want to guess at that my time is going to be but I would like to be around that 55:00 range. As long as I run faster than I did last year I will be happy. I figure I am in pretty good shape after that workout I did two Saturdays ago so hopefully that will come out in the race and wrkout for the best. I would be quite pleased if I got around 54:00 but we will just have to see how the legs fell on Sunday.
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