Running Review: June 5th - June 11th
- Monday: Easy 4 miles.
- Tuesday: 4 miles on the treadmill - 8×40s fast, 40s recovery
- Wednesday: Easy 3 miles
- Thursday: Track workout (approx 6.5 mile)
200m (200m rec), 400m (300m rec), 600m (400m rec), 800m
0:37 1:14 1:57 2:41 - Friday: Easy 3 miles
- Saturday: Track workout (6 miles)
2 mile w/u (inc. striders), 8×200m (200 rec), 2 mile c/d
37 38 37 37 36 36 36 34 - Sunday: Tempo 7 miles
- 33 miles for the week
Summary: Shins and calves better this week, but legs are feeling more fatigued than usual, probably a result of the consistent track workouts. As per last week, total mileage is not too impressive, but I did manage two trips to the track and a good tempo run on Sunday. Due to evening commitments early in the week, I had to rearrange my training to include 3 quality workouts in 4 days, not ideal but I seem to have come out the other end unscathed and uninjured.
Thursday’s track workout consisted of a 200/400/600/800 “ladder”. The 200m took 36.8 seconds, 400m 1:14, 600m 1:56.9 and the 800m 2:41.5, all of them faster than last week with the exception of the 600m. I must be honest and admit I held back just a little after crashing big-time in the final 800m last Saturday. I didn’t want that to happen again and it kind of paid off, as I was able to run a 2:41.5 compared to the 2:53 of last week. The workout was by no means easy, and it’s only going to get tougher as the weeks go on, as I not only climb the “ladder” but have to come back down - all at mile goal pace.
Saturday’s track workout was another tough 8×200m at one mile goal pace. Faster than last week and more consistent. Slowest 200m was 37.9, fastest 34.8 - room for improvement but headed in the right direction.
Sunday’s tempo run was, dare I say it, enjoyable. Used the workout feature of the Garmin Forerunner 305 to help keep me at 7:00min/mile pace which worked really well. After 3 or 4 miles I was right on target and decided to finish strong and stepped up the pace. Hopefully this will help in next Saturday’s 10k where I’m going to try and break 37:00 (again).
After 3 tough workouts in 4 days, I’m looking forward to an easy run on Monday evening…
(Note: resting heart rate 6/10/06 = 40bpm)
Technorati Tags: Garmin Forerunner 305, 10k, heart rate
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