Mon: off
Tue: 8.2 @ 8:51 (1,550')
Wed: 10.0 @ 8:24 (1,900')
Thu: am - 7.0 @ 7:59 (1,410'), pm - 5.0 @ 7:19 w/ 6 x 20 sec. strides
Fri: 8.2 @ 6:21 w/ 4 x 1 mile (60 sec. rests) in 5:41, 5:37, 5:24, and 5:15
Sat: 13.4 @ 8:41 (2,560')
Sun: 6.0 @ 7:08 w/ 6 x 20 sec. strides
Total: 57.8 miles, 7hrs40min, 7,420'
YTD: 2,865.2 miles
Started off the official taper with a day off after the two hard runs over the weekend. And boy did my legs need it. I felt very sluggish in the beginning of the week. Obviously just residual fatigue from the weekend. Threw in one last speed workout to get some leg turnover in and then my last double digit run of the cycle on Saturday. It's all easy road runs from here on out. Less than a week to go till the big day!
Monday, September 19, 2011
Wednesday, September 14, 2011
Fortnight Ending 9/11
Mon: 6.0 @ 7:13
Tue: 13.3 @ 8:37 (2,800'), pm: 5.7 @ 7:22
Wed: 8.3 @ 8:44 (1,250'), pm: 5.0 @ 8:51 (520')
Thu: 22.0 @ 7:28 (3,800')
Fri: 13.0 @ 8:04 (2,600')
Sat: 30.0 @ 9:03 (5,270')
Sun: 15.0 @ 8:34 (2,390')
Total: 118.3, 16hrs28min, 18,630'
YTD: 2,715.8 miles
Once again the goal was to get in as much climbing as possible and I managed that with a new weekly PR of 18,630'. Last 100+ mile week of the cycle. I'm feeling real good with where my strength and endurance are heading into these final few weeks and will get a chance to see where my speed lies with a half marathon next weekend.
Mon: 6.0 @ 7:03 w/ 10 x 20 sec. strides
Tue: am - 11.5 @ 8:01 (2,320'), pm - 5.0 @ 7:14 w/ 6 x 20 sec. strides
Wed: 14.0 @ 8:06 (2,700')
Thu: 10.0 @ 8:36 (1,930')
Fri: 8.3 @ 8:53 (1,310')
Sat: 21.4 @ 8:05 (4,410')
Sun: 15.4 w/ 1.2 mile w/u, 13.4 @ 5:35, and 0.8 mile c/d
Total: 91.6 miles, 11hrs48min, 12,670'
YTD: 2,807.4 miles
Absolutely crushed this week. I felt invincible on every single run this week with the highlight being the weekend long run/half marathon combo. Saturday's run was done in the Headlands on a chilly, foggy, and super windy morning. The weather didn't stop me though, as I had the best run I've ever had there, not to mention probably the entire cycle (although it was short long run). That long run left me feeling really good about hitting a sub-7 time in Vermont. But that wasn't all. I then followed that run up with the half marathon leg of the Big Kahuna Long Distance Triathlon on Sunday morning. The point was to get some leg turnover going and pump some speed back into my legs before the taper. The plan was to head out at tempo'ish pace and pick it up towards the end. Unfortunately the course was a bit long according to my Garmin, but the splits were...5:37, 5:42, 5:43, 5:42, 5:42, 5:38, 5:36, 5:40, 5:40, 5:24, 5:21, 5:23, 5:19, and 2:22 for the last 0.4 miles, which was good for a 1:14:57. A little disappointed in the course distance as I was really pushing towards the end when I realized I could have possible squeezed in below 1:13, but that thought was quickly dismissed when I hit the mile 12 marker and realized how far I still had to go. Oh yeah, the quarter mile finish on the beach didn't help matters either. Either way, I am more than happy with the result, especially considering I haven't done any speed work since July, and honestly very little in the last 3.5 months. Got to love ending the cycle on a high note. Bring on the taper!
Tue: 13.3 @ 8:37 (2,800'), pm: 5.7 @ 7:22
Wed: 8.3 @ 8:44 (1,250'), pm: 5.0 @ 8:51 (520')
Thu: 22.0 @ 7:28 (3,800')
Fri: 13.0 @ 8:04 (2,600')
Sat: 30.0 @ 9:03 (5,270')
Sun: 15.0 @ 8:34 (2,390')
Total: 118.3, 16hrs28min, 18,630'
YTD: 2,715.8 miles
Once again the goal was to get in as much climbing as possible and I managed that with a new weekly PR of 18,630'. Last 100+ mile week of the cycle. I'm feeling real good with where my strength and endurance are heading into these final few weeks and will get a chance to see where my speed lies with a half marathon next weekend.
Mon: 6.0 @ 7:03 w/ 10 x 20 sec. strides
Tue: am - 11.5 @ 8:01 (2,320'), pm - 5.0 @ 7:14 w/ 6 x 20 sec. strides
Wed: 14.0 @ 8:06 (2,700')
Thu: 10.0 @ 8:36 (1,930')
Fri: 8.3 @ 8:53 (1,310')
Sat: 21.4 @ 8:05 (4,410')
Sun: 15.4 w/ 1.2 mile w/u, 13.4 @ 5:35, and 0.8 mile c/d
Total: 91.6 miles, 11hrs48min, 12,670'
YTD: 2,807.4 miles
Absolutely crushed this week. I felt invincible on every single run this week with the highlight being the weekend long run/half marathon combo. Saturday's run was done in the Headlands on a chilly, foggy, and super windy morning. The weather didn't stop me though, as I had the best run I've ever had there, not to mention probably the entire cycle (although it was short long run). That long run left me feeling really good about hitting a sub-7 time in Vermont. But that wasn't all. I then followed that run up with the half marathon leg of the Big Kahuna Long Distance Triathlon on Sunday morning. The point was to get some leg turnover going and pump some speed back into my legs before the taper. The plan was to head out at tempo'ish pace and pick it up towards the end. Unfortunately the course was a bit long according to my Garmin, but the splits were...5:37, 5:42, 5:43, 5:42, 5:42, 5:38, 5:36, 5:40, 5:40, 5:24, 5:21, 5:23, 5:19, and 2:22 for the last 0.4 miles, which was good for a 1:14:57. A little disappointed in the course distance as I was really pushing towards the end when I realized I could have possible squeezed in below 1:13, but that thought was quickly dismissed when I hit the mile 12 marker and realized how far I still had to go. Oh yeah, the quarter mile finish on the beach didn't help matters either. Either way, I am more than happy with the result, especially considering I haven't done any speed work since July, and honestly very little in the last 3.5 months. Got to love ending the cycle on a high note. Bring on the taper!
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