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
Friday, December 24, 2010 - Easy 6 mile run @ 6:30 mile pace (39:00) and weights. I did this run on the treadmill and averaged 6:27/mile for this run (38:42). It took me a little while to get going for this run because I was a bit tired/now relaxed from yesterday's hard workout. Since it was Christmas Eve we had a family party to get to so I had to just force myself to just get this run done. I did a full-body session of weights including abs.
Saturday, December 25, 2010 - Merry Christmas! So you probably thought I would take it easy on the running since today is Christmas? No, 13 mile day including a 9 mile workout on the treadmill at 8:45am.
Here's the workout, non-stop, 30th Ave Drill - 9 miles in 53:15 (5:55) Run Like This -
2 mile warm up @ 6:15 mile pace (12:30)
0.75 miles @ 68-73-78 secs switching every 400m (3:39)
2 miles @ 6:10 (12:20)
0.50 miles @ 73 (2:25)
2 miles @ 6:10 (12:20)
0.75 miles @ 78-73-67.5 secs switching every 400m (3:39)
1 mile cool down @ 6:30
Total = 53:15
I was feeling ready for this workout so I was ready to kill it either way. It wasn't the most difficult workout I have ever done, but it certainly was work and the first 400m surge at 68 secs (4:32 mile pace) is shock to the system and fast anyway you slice it. I was really trying to work on my running form through the workout by keeping my head straight and keeping my chest and back up. I have a tendency to have my head lean back when I am tired so the more I practice keeping it straight it should help me race faster when I am tired.
PM - 4 miles @ 6:30 (26:00). I did this on the treadmill again. I did this about 4 hours after the workout this morning because of family stuff we were doing for Christmas, but I felt good on this run also and was able to run about 6:27 pace (25:48).
Talk to you tomorrow.
Eric Wallor
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