My goal – 2:18:59 or under
Current PR – 2:30:03
Current Week’s Mileage Goal – 80 miles
Next Race – 1 mile and 800m on Friday, January 14, 2011 @ Lewis University in Romeoville , IL
3000m on Saturday, January 22, 2011 @ University of Illinois Urbana-Champaign (My Alma Mater) in Champaign, IL
Thursday, December 30, 2010 -
AM - 6 miles @ 6:30 mile pace (39:00). Warmer day in Chicago, about 40 degrees, so I had to run outside. I was a little over-dressed and I headed south on the LSD Path so the wind was right in my face for 3 miles and while I put a good recovery effort in my pace was only about 6:49 when I turned around. Still feeling a little tired from the workout on Tuesday and lifting legs yesterday, but I managed to run faster for the final 3 miles and finish the 6 miles in 39:30 (6:35 mile pace).
PM - 6 miles @ 6:10 miles pace (37:00) and drills.
Friday, December 31, 2010 -
AM - 9 mile hill Fartlek workout on treadmill @ 6:05 (55 minutes) run like this:
2 mile warm up @ 6:15 including 4 x 100m striders (12:30)
5 miles alternating every 400m & 73 seconds (4:52 mile pace) with 400m recovery on flat in 1:40 (sub 7:00 mile pace) (29:50)
2 mile cool down @ 6:20 (12:40)
10 total hills = 3 @ 3.0 incline, 4 @ 3.5 incline and last 3 @ 4.0 incline
See video to see how the workout went.
PM - 4 miles @ 6:30 mile pace. Ran this 3 hours after the workout, but I was feeling the runner high of completing the hill workout and I ran this right on pace.
Eric Wallor
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