11 weeks ’til mcm

August 16, 2009 at 8:57 pm Leave a comment

week of aug 9
total mileage 35

sunday off

monday 5 miles ~ hills on the tread
times 9:45   9:00  9:00  9:00  9:45 (estimated based on speed and incline)

tuesday off

wednesday 5 miles speedwork ~ neighborhood track
average 1 mile warmup, 4 x 880s at 3:35, 3:36, 3:38, 3:40, 1 mile cool down

thursday off

friday 18 ~ fishhawk
average 9:44

saturday 7 miles ~ home tread
average 10:00

shoes
asics gt-2140 total mileage 374

it was another week well run. i took an extra day off ~ missed 4 miles ~ but it was a busy week and i opted to spend sunday afternoon shopping and talking with a girlfriend i rarely get to see. she’s going through a hard time and a friend in needs trumps the miles any day! i also admit to shorting myself one 880 on track day but the times i hit were crazy below my 4 minute goal. next time i’ll reign in the speed a bit and ensure i get in the quantity but this week i needed the sprint! not to mention it was releasing doing track in my neighborhood rather than at rhs. i really needed the alone time. to think. to run. to escape.

for the second week in a row i pulled a really strong long run. since sab was home this weekend i had to figure out how to manage the long miles without having to hit the tread so i took friday off work and newB joined me for an early morning 18-mile trek through fishhawk. i took a minute and a half off last week’s 18. and i’m obviously playing it too conservative early on since the last few miles continue to be my strongest. from here until MCM my plan is to take off every other friday (or maybe just go in late and work a half day) so i’m not left ever having to do a long run on the tread. thankfully my job allows for the flexibility.

there’s 11 weeks until mcm and for the first time since the training started i’m beginning to feel i actually have a chance at making my goal.

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Entry filed under: fear, running. Tags: , , , , , , , , .

running away three’s a crowd

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the best of times

5k pr ~ 24:23
10k pr ~ 52:49
half marathon pr ~ 1:55:10
marathon pr ~ 4:10:41
half ironman pr ~ 5:57:50
50k pr ~ 5:33:23
50-mile pr ~ 11:32:39

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