June 9 - June 15 (2008)
After just an awful night of sleep (hot and humid) I decided against going for a run this morning. Afternoon didn't work either since I had a massage therapy appointment. Oh well.
am: Run - 37:30
pm: Run - 5x1000m on 5 minutes (avg 3:18)
I had a range of intervals I hoped to finish (5-8) so long as I recovered to 120 bpm between reps. In fact I was basically at 120 after #5, but I decided to be conservative this go around. My stride felt really good and I started each interval strong, but I wasn't able to carry that strength through the whole interval. That will come with time I'm sure.
am: Run - 37min
pm: Run - 1:31
Felt really loose this morning after last nights workout. I didn't notice very much sluggishness, just the usual morning stiffness that I seem to have no matter what. I almost had to run through another downpour during the evening run, but it held off and I stayed dry for the most part. I ended up keeping a pretty good pace.
am: Run - 37:30
pm: Run - 61 min + strides and leg drills
Since I've gone back to running twice per day this week I've been feeling a little better. My body seems to like the rhythm of two-a-days, within reason of course. That said, I was pretty sluggish today. It may be catching up with me. But at the same time there is a certain sensation that tells me I just need to go easy today and I'll feel better tomorrow.
am: Run - 36 min
pm: Run - 11 mi w/ 7mi @ "marathon pace" (5:38-5:51, avg 162 bpm)
This workout went about as well as I could have expected given my lack of sharpness. It was a little windy today, but it didn't have too much of an effect on the run. Overall I felt pretty strong until the last mile which I ran relaxed, but slowed down to 5:51. I'm going to have to check my ego the first few weeks of this speed stuff, because its plainly obvious that I've got a long ways to go to get back where I was last year.
am: Run - 69 min
With a long, long run tomorrow I kept it short and relaxed today. Hard to tell how I felt today because it was hot and windy by the time I got out the door. Taking the conditions out of the equation I still feel like I was a little on the tired side after last nights tempo run and the easy day did me some good.
am: Run - 3:07 (28 miles, 9xLake Calhoun loop)
I got through 8 laps feeling good, but then started to wear down a little bit the last lap while maintaining the same pace (6:40/mi). I also was starting to have a little trouble absorbing the fluids I was drinking. I was thirsty and needed the sugar, but everything seemed to sit in my stomach - ala my first Ed Fitz where I threw up at 30k. I will definitely have to work that out because its impossible to run a good 100k without adequate fluid and calorie intake, no matter what kind of shape you're in.
Total miles for the week: 101 miles