Monday: AM - 9 miles easy - core, abs, hamstring curls
Total - 9
Tuesday: AM - 19 miles - Attempted the same workout as two weeks ago, the 30:00 moderate into a descending ladder of 6k, 5k, 4k, 3k, 2k, 1k, w/ 1k recovery intervals. It was hot out, and I once again didn't make it through (this is a very tough workout!). My legs were pretty tired to start (from Saturday's long run still?). Got through the 6k, 5k, 4k intervals more or less on the goal paces of 3:24/k, 3:22/k, 3:20/k, though I was toast then. After that, did 2 x 1k harder. Last time, I only got through 13k of work (excluding recovery intervals), and this time I made it through 17k (of a total 21k possible). Hopefully when I try this one more time in two more weeks, I'll get it.
PM - 6 miles easy - core, abs, hamstring curls
Total - 25
Wednesday: AM - 8 miles easy - core, abs, hamstring curls
PM - 6 miles easy w/ Dave Walters
Total - 14
Thursday: AM - 9 miles easy - core, abs, hamstring curls - Did drills on the turf field, 2 x (ankle pops, heel-to-butts, A skips, B skips, karaokes, springing, bounding) w/ jog back
Total - 9
Friday: AM - 12 miles - abs, hamstring curls - vo2 max workout: 30:00 moderate into 6 x (2 min hard, 2 min moderate), same workout as two weeks ago. On the lakefront path, averaged a shade under 5:10 pace for the 24:00 of fartlek. Solid workout, not killer.
Total - 12
Saturday: PM - 5 miles easy - Stupid, drank way more than I intended to last night and was hungover all day. Cost me about 10 miles on the week.
Total - 5
Sunday: AM - 14 miles - abs, hamstring curls - Trying a Canova Special Block today. The program for the morning was a goal of 10k in 35:30, 10k at MP (32:30-33:00 right now). A little warm out, got going about 9 a.m. 1.5 mile w/u, then 10k in 35:24, or 5:42/mile, 3:32/k. 1:00 easy jog and a quick sip of water, into the MP run. Was into the wind and the heat started to get to me, so I only got 5.2 (instead of 6.2) miles in. Did these in 27:33, or 5:18/mile, 3:18/k. With the wind and heat, that pace might have realistically been a touch fast for MP. Got the majority in though.
PM - 17 miles - Second half of the block, goal of 10k in 35:30, 10 x 1k at HMP, 3:10/k. Stormy weather brought some cooler temps, thankfully. Got a little out of hand in the first 10k. Was already going a little quick, but then got into a race with some guy on the path. I usually am not very prone to race. I usually just run whatever pace I need to run, but it annoyed me that some guy tried to be a hardass and chase me down when he hadn't been going fast previously. I was running 5:35s or so and he tried closing on me, so I dropped a 5:04 5th mile to put him in his place. With this, ended up running a 34:00 10k, or 5:29/mile, 3:24/k, quite a bit quicker than planned. Still managed to get through the 10 x 1k though, w/ 200m jog recovery, in 3:09, 3:10, 3:08, 3:10, 3:08, 3:08, 3:10, 3:10, 3:09, 3:09. Very solid workout. Overall for the day, got in 31 miles, 23.8 of which were quality in an average of about 5:25/mile. The most miles I've ever done in a day, and definitely the most quality I've done in a day.
Total - 31
Summary: 105 miles, 4x core, 6x abs, 6x hamstring curls
Pretty solid week. Should have had about 15-20 miles more on the week, but the workouts were solid, and got back on the core/abs/hamstring curls. 3 weeks until the Chicago Rock 'n' Roll Half, and things are looking pretty good. Need to lose a little weight still.
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