Sunday, September 6, 2009

Weekly Workout Summary: Monster Dash Week 6 - Aug. 31-Sept. 6

Running Miles: 28.35 miles, Avg. Pace 10:34/mile
Other: 2 Walks, 4.2 miles
Workouts: 1 Threshold/Tempo, 1 Long Run, 1 speed workout, 2 easy/recovery runs, 2 Walks
Total Miles:
32.55 miles

A big increase in running miles (83.9 %) and total mileage (65.9 %) from last week, but that's because last week ended up being an injury recovery week. It was only a 16.9% increase from my last full week of workouts back in early/mid August. Here is how the workouts broke down:

Monday (8/31): Rest day

Tuesday (9/1): Two Workouts
Tempo intervals + 1 mile Time Trial: 5.51 miles, 55:13 (Avg. Pace 10:01/mile)
10 min. warm up (1.05 miles, Avg. pace 9:31/mile)
1 Mile TT - 7:04 (slower than last time trial, but not by enough to be statistical), Avg. HR 184 (Max HR 188, very close to my supposed Max HR)
3 min. recovery walk (0.15 miles, Avg. Pace 8:11/mile)
2:43 min tempo interval (cut short from 5 min. b/c way too tired from Mile TT): 0.34 miles, Avg. Pace 7:58/mil, Avg. HR 162
3 min. recovery walk/jog (0.18 miles, Avg. Pace 16:45/mile)
7 min. tempo interval - 0.8 miles, Avg. Pace 8:47/mile, Avg. HR 169
3 min. recovery walk/jog (0.18 miles, Avg. Pace 16:17/mile)
7 min. tempo interval - 0.81 miles, Avg. Pace 8:37/mile, Avg. HR 172
12:25 cool down (0.99 miles, Avg. Pace 12:31/mile)

The mile time trial seemed very difficult, even though I was trying to use my Garmin to keep my pace right around the 7 min./mile mark to avoid going out way too fast, as I have done in my prior time trials. Also, because of the mile Time Trial I was totally wiped for the other tempo intervals, so they were not nearly as intense as last weeks. I think next week's tempo workout is actually going to be a 5K, so I will have another sustained tempo workout instead of shorter tempo intervals.

2.9 Mile Walk @ the Minnesota State Fair
Just walking around and eating lots of really fattening foods with Steph at the Fair. Nice break in the middle of the work week.

Wednesday (9/2): 3.67 mile easy run, 38:58, Avg. Pace 10:36/mile
My fastest easy run yet, so maybe I am getting a little fitness improvement. I only forced myself to stay in the low, recovery HR Zone for the first 2.5 miles, so that portion was still pretty slow (around 11:00/mile), and then allowed myself to speed up a little for the last mile+, although still at a fairly low pace (between 9:30 and 9:45/mile)

Thursday (9/3): 7x400m Speed Intervals. 6.22 mi., 1:04:15 (Avg. Pace 10:20)
15 min. warmup (1.42 mile, 14:54, Avg. Pace 10:30)
400m Intervals
1. 1:25 (5:41/mile) 5. 1:39 (6:39/mile)
2. 1:38 (6:32/mile) 6. 1:41 (6:45/mile)
3. 1:33 (6:14/mile) 7. 1:33 (6:16/mile)
4. 1:37 (6:30/mile)

This was my first speed interval workout in 3 weeks (since Aug. 13), so I wasn't expecting that much, but I was able to keep up good paces for each. In fact, I felt like I was going slow in the first interval, but as you can see it was the fastest, and was WAY faster than my goal split of 1:40-1:45. I guess that means I'm getting more fit since I felt slower but was going faster.

Friday (9/4): 1.3 Mile Walk with Steph and Andy (to the park for swinging)

Saturday (9/5): 3.85 Mile Easy Run, 45:41, Avg. Pace 11:51/mile
I finally used the BOB running stroller we bought way back in April as a running stroller (we'd used it tons on walks, but I had never taken Andy running with me yet). It is definitely tougher (you'll notice my average pace is over a minute slower than my last easy run even though I was in the same heart rate zone, and therefore roughly had the same exertion), but it was kind of fun.

Sunday (9/6): 9.1 Mile Long Run, 1:35:16, Avg. Pace 10:28/mile
My longest run ever. It was kind of humid and warm (especially for September), so I wasn't able to go as fast as I would like (and I had to walk a little too), but I made it and that's all I can really ask for.

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