My goal – 2:18:59 or under
Current PR – 2:30:03
Current Weeks Mileage Goal – 75 miles
Next Race – 800m and 1 mile on December 11, 2010 in Milwaukee , Wisconsin
Day 29
Monday, November 29, 2010 - Was feeling pretty crappy after getting a sore throat and sinus infection yesterday. The plan for today was to run 9 total miles. Instead of breaking the run up the run into two segments I decided to run the 9 miles all at once. The first 6 miles were at 6:30 pace and the last 3 miles at 6:20 pace with the total time being 58:00. I ran 56:59, which is 6:20 pace. I ran a bit faster than scheduled, but felt relaxed enough that it didn't matter to me. I got a set of drills and abs in after the run.
Day 30
Tuesday, November 30, 2010 -
AM - 6 miles @ 6:10 pace = 37:00. I put on my fast shoes (racing flats) and got out there and ran 6:08 pace for a total run time of 36:50. It was a tough run to get through because it's a quick pace, but mostly because I am sick and all stuffed up in my head and nose.
PM - I took an hour and half nap at about 12:30pm. I usually don't take naps so this was my body telling me I needed the rest. I wasn't feeling the greatest, but decided to go through with the scheduled 800m workout and just monitor it after each interval. Here is the workout: 800m @ 2:30 with 400m jog, starting every 4:25.
2 mile warm up @ 13 minutes (I ran 12:50)
800m #1 - 2:31
800m #2 - 2:31
800m #3 - 2:32
800m #4 - 2:33.9
800m #5 - 2:30.8
800m #6 - 2:29
2 mile cool down @ 13 minutes (I ran 2.5 miles in 17:55-was feeling pretty dead after the workout)
I was struggling to just hang on in this workout. I felt worse than I thought as I started. We ran outside on the track and the wind was coming very strong from the south west so that slowed the pace down a bit as well. With those factors in mind I am still happy with the workout and just need to get some rest now.
Eric Wallor
Day 29
Monday, November 29, 2010 - Was feeling pretty crappy after getting a sore throat and sinus infection yesterday. The plan for today was to run 9 total miles. Instead of breaking the run up the run into two segments I decided to run the 9 miles all at once. The first 6 miles were at 6:30 pace and the last 3 miles at 6:20 pace with the total time being 58:00. I ran 56:59, which is 6:20 pace. I ran a bit faster than scheduled, but felt relaxed enough that it didn't matter to me. I got a set of drills and abs in after the run.
Day 30
Tuesday, November 30, 2010 -
AM - 6 miles @ 6:10 pace = 37:00. I put on my fast shoes (racing flats) and got out there and ran 6:08 pace for a total run time of 36:50. It was a tough run to get through because it's a quick pace, but mostly because I am sick and all stuffed up in my head and nose.
PM - I took an hour and half nap at about 12:30pm. I usually don't take naps so this was my body telling me I needed the rest. I wasn't feeling the greatest, but decided to go through with the scheduled 800m workout and just monitor it after each interval. Here is the workout: 800m @ 2:30 with 400m jog, starting every 4:25.
2 mile warm up @ 13 minutes (I ran 12:50)
800m #1 - 2:31
800m #2 - 2:31
800m #3 - 2:32
800m #4 - 2:33.9
800m #5 - 2:30.8
800m #6 - 2:29
2 mile cool down @ 13 minutes (I ran 2.5 miles in 17:55-was feeling pretty dead after the workout)
I was struggling to just hang on in this workout. I felt worse than I thought as I started. We ran outside on the track and the wind was coming very strong from the south west so that slowed the pace down a bit as well. With those factors in mind I am still happy with the workout and just need to get some rest now.
Eric Wallor
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