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
Saturday, December 4, 2010 -
AM - 9 mile workout (sub 54:00 which is under 6:00 mile pace) on the treadmill called the 30th Ave Drill. This was a controlled workout so I did exactly what this workout says to do:
1.5 mile warm up @ 6:20 pace with 4 x 100m strides (9:30)
3/4 mile in 70 sec (4:40 mile pace), 75 secs (5:00 mile pace) and 80 secs (5:20 mile pace) switching every 1/4 mile - 3:45 (13:15)
2 miles @ 6:15 pace - 12:30 (25:45)
1/2 mile @ 75 secs - 2:30 (28:15)
2 miles @ 6:15 pace - 12:30 (40:45)
3/4 mile @ 80 secs, 75 secs and 70 secs switching ever 1/4 mile - 3:45 (44:30)
1.5 mile cool down @ 6:20 - 9:30 (54:00)
Like I said yesterday I am feeling more comfortable running on a treadmill. Today I discovered that I like doing workouts a lot more on the treadmill. Why? Because you have to be more focused than just on a normal run and the pace changes keep it from be monotonous. I was mentally prepared for this workout, which helped, but I felt great. I would rate in as a 7/10 workout, a comfortable hard workout. I had to battle my right calf being tight for the first four miles or so, but then it was fine after that. I will make sure I keep stretching and monitoring on it feels the next few days. I also am battling/dealing with a pain on the top of my foot, next to my ankle. I only seem to feel it with certain running shoes I am wearing and when I am driving, which is kind of interesting. So, I need to watch that as well and keep icing and getting the Epsom salt baths in.
PM - 3 miles @ 6:40 pace. Did this run on the treadmill again. Felt easy and got a really good stretch as my legs were feeling tight from this morning's treadmill workout.
Total mileage for the day = 12.
13 mile long run @ 6:20 pace tomorrow. Talk to you then.
Eric Wallor
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