Monday, August 30, 2010

61 miles last week

I had a great week of training and some really good runs this past week. I ran 7 days in a row and got above 60 miles since sometime back in April and I felt pretty good.

Monday morning I made it out for the Kenyan Way workout and ran 4 miles of hills and had a really good workout with Claudio. We start out at a medium-hard effort to start with and were really pushing it hard the last lap. It was a good workout and I got 8.5 miles in for the day.

Tuesday was a recovery day at lunch in the blistering heat at lunch. I ran ~8.25 miles in 62 minutes and it was hot.

Wednesday I made it out to the Wednesday morning Kenyan Way workout and after about a 1.5 mile warmup did 6 x 2:00 hard with 2:00 recovery jog between each one. I ran with Claudio again and we had a good workout. During the last 2:00 I timed one of our 1/4's and we were doing 5:20 pace. I don't think we were running quite that fast the whole workout, but we had a strong finish. I ran a 3.5 mile cooldown for a total of about 8.25 miles.

Thursday - 5 miles recovery

Friday - 8 miles at the park. The weather was really nice with lower humidity and I headed out the door a little after 9:00 and ran 8 miles in about 58 minutes. I was down around 7:00 pace at the end of the run and averaged about 7:15 pace. The humidity was only about 50% which was a very welcome change.

Saturday - 15.25 miles with Kenyan Way. I almost made it all the way to the start before the group took off and if I were 20 seconds earlier I would have been there for the start. I had a really good run Saturday and averaged about 7:15 pace for the 15+ miles. I wasn't sure how tired I'd be, but the slightly cooler weather and low humidity really made a difference. The last couple of 15+ mile runs I'd done, I had really hit the wall and struggled the last couple of miles, but I felt really good today. Andrew and Jena and another guy picked up the pace and took off midway through the run and I contemplated going with them but just decided to take it easy. With my mileage increase this week, I didn't want to push it too hard so I kept the pace relatively easy and comfortable and enjoyed the run. When we got back to base I ran a couple laps on the cloverleaf with Jace and Nicki to finish the run.

Sunday - 8 miles at park. Sunday evening I headed out to the park for an 8 mile run. It was warm, but I didn't start until about 6:30 so I had a little cloud cover and the sun was starting to set. I didn't wear a watch for the run, but I think I probably was in the 7:20 - 7:30 pace range for most of the run. I was kind of tired and would have been happy to cut the run short but I wanted to make sure I ht 60 miles for the week so I made it through the entire run.

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