Sunday, September 13, 2009

Weekly Workout Summary: Monster Dash Week 7, Sept. 7-13

Running Miles: 13.75 miles, Avg. Pace 8:56/mile
Workouts: 1 Pace Run, 1 Threshold/Tempo, 1 5K Race
Total Miles:
13.75 miles

This was a planned rest week, so there was a big drop in miles. Even so, I only had three workouts, so this was an especially short mileage week. My PF is still pretty delicate, so I don't feel this was a problem. I'll pick it back up next week. Here is how the workouts broke down:

Monday (9/7): Rest day

Tuesday (9/8): 4.75 Mile Pace Run: 4.75 miles, 42:11 (Avg. Pace 8:52/mile)
A much needed pace run to see where I stand. It had been a couple weeks since my last pace run. Today's run was 3/4 miles farther than that run, and I was able to keep a good average pace.

Wednesday (9/9): Rest Day (unplanned) - life got in the way, so no run

Thursday (9/10): 55 Min. Tempo Run, 5.75 miles, 54:31 (Avg. Pace 9:28)
I didn't technically do a tempo run on Tuesday (my normal tempo day), so I substituted Thursday's speed intervals for another tempo workout. My main reason for this is that I feel running at the lactate threshold is the weakest part of my running, so I need to work on it more than my speed.

Workout breakdown:
10 min. warm up, 1.07 miles, Avg. Pace 9:21/mile
10 min. tempo interval, 1.22 miles, Avg. Pace 8:11
3 min. walk/jog, 0.21 miles, Avg. Pace 14:26/mile
7 min. tempo interval, 0.86 miles, 8:06/mile
3 min. walk/jog, 0.2 miles, 14:54/mile
7 min. tempo interval, 0.87 miles, 8:00/mile
14:31 cool down, 1.31 miles, Avg. Pace 11:03/mile

Friday (9/11): Rest day

Saturday (9/12): James Page Blubber Run 5K, 3.25 miles (I know 5K is actually 3.1, but my Garmin said 3.25 and I look at the GPS track and it is what I ran, so I'm going with 3.25), 26:08, Avg. Pace 8:02/mile

My goal was to get 25 min. or less, and I missed it by quite a bit. I got excited by the crowd and went out way too fast (somewhere around a 6 min. pace for at least the first quarter to half mile) and this killed me later in the race. I knew this already, but I need to force myself to slow down at the start of races. Still not a bad pace and a really good tempo workout.

Sunday (9/13): Rest Day (unplanned) again, life got in the way

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