Mon - am 4.5m (35:20) got out around 530 surprisingly warm out. Chrio afterwards.
Pm - 7.5m (1:00) killed the pace today!
Tues - 10m (62:19) goal of today was 2x20mim tempo's with 3mins rest. Got in a 10m warm up before the first set (3.41m avg 5:52) felt good, this section has some rollers but mainly flat. The 2nd set has some pretty long gradual climbs and some late down hill (3.37m avg 5:55) jogged off a little over a mile back home. Headed down to lifting afterwards
Wed - am 4+m (34:55)
Pm 8m (57:30) in saratoga with Eric, Shaun and Megan
Thurs - 15m (track) headed over to Burnt Hill for my workout. Did the normal 3m warm up loop before getting on the track. It was a bit crowded tonight by ppl so frankly rude ppl. Asked for lane 1 and no one beside the 2 10 year old kids acknowledge. Goal was 8x800/400 alternating with half rest. Other then the annoying ppl in lane 1/2 it was pretty windy on the back stretch.
Times : 2:40/80,2:42/81,2:43/81,2:45/82,2:45/81/2:42/80,2:42/81,2:39/76
After the 5th set everyone was off the track and I felt I was able to lock in. Very happy with this tough workout.
Fri - 10m (72:10) legs were surprising loose today. Was expecting to be pretty sore/tired.
Sat - 11+ (81:20) there it was found the tired legs. Today was tough I was trying to keep it easy but running north of 7:10s felt horrible. Spent some extra time stretching and foam rolling afterwards.
Sun - 14m (1:39) planned for 20m today but didn't happen. Legs were still pretty tired, better then yesterday.
Total - 84m
Had 2 good workouts, legs were tired the last 2 days of the week but still a very productive week of training.
Mon - 10m (62:17) good tempo run. This is the first tempo I have done on the roads all year, was a bit of a shock to the system.
Tues - Am - 5m (39:10)
Pm - 7m (47:57)
Wed - 14m (track) Goal: 5xMile (530-510) half rest
Headed down to Shen High to meet up with Pete and Ryan, got in 3+ for the warm-up before getting ready for some fun.
Legs were a bit stiff at the start after the first 2 reps I felt I got locked in pretty well, minus the hiccup on the 4th on (got out to slow.)
Thurs - 10m (1:10:49) Solo run in the afternoon before working the PM shift
Fri - Am 3m (22:15)
Pm - 8+ (56:34) Tried to miss the rain, waiting till after going to chiro
Sat - 8m (56:38) Legs were pretty tight but other then that no issues
Sun - 15m (Delmar Dash)
Got in a 3m warm up with the Fleet Feet crew, legs were feeling pretty tight and tired. Figured it was just me over thinking pre-race. Got out relaxed, the first couple miles I was ok. Wanted to try and move up after 2m, noticed quickly that I was already grinding. I tried to close the gap on the guys in front of me but wasn't happening. Overall a good workout for the day.
Got in a nice 7m cooldown with Kristina Gracy as she needed another 10m. Sadly enough my legs felt loose and responsive on the cooldown...guess I just needed some time to warm up.