Sunday, September 20, 2009

Weekly Workout Summary: Monster Dash Week 8, Sept. 14-20

Running Miles: 27.23 miles, Avg. Pace 9:54/mile
Workouts: 1 Pace Run, 1 Threshold/Tempo, 1 5K Race

I was able to get my mileage back up, although I still only had 4 total runs. Next week I need to have a full 5 runs because this is the last week where I can really pour it on without having a potential detrimental effect on Race Day, Oct. 31. Here is how the workouts broke down:

Monday (9/14): Rest day

Tuesday (9/15): 50 Min. Tempo Run: 5.59 miles, 53:28 (Avg. Pace 9:34)
I cut the tempo intervals down from 3 intervals to 2 and increased the time of each. This was much tougher than I thought it would be (I really expected after two full days of rest and after being able to run in a tempo HR zone for the entire 5K I ran on Saturday that this would seem kind of easy). Good workout.

Workout breakdown:
10 min. warm up, 1.13 miles, Avg. Pace 8:51/mile (a little fast for the warmup, but partly I was building up to the increased speed of the tempo interval and I didn't want my heart and legs to be in shock)
15 min. tempo interval, 1.77 miles, Avg. Pace 8:27
3 min. recovery walk/jog, 0.18 miles, Avg. Pace 16:50/mile
12 min. tempo interval, 1.36 miles, 8:49/mile
13:28 cool down, 1.15 miles, Avg. Pace 11:43/mile

Wednesday (9/16): Rest Day

Thursday (9/17): Rest Day - I was planning on shifting around my rest day from Friday to either Wednesday or Thursday. Turns out I rested on both days.

Friday (9/18): 9x400m Speed Intervals, 7.21 miles, 1:14:02, Avg. Pace10:16/mile
My first speed intervals in a couple weeks, but they went great. I also thought I was supposed to do 9 speed intervals, but it turns out I was only supposed to do 8. Oops, extra work should payoff at the Monster Dash.
15:06 min. warm up - 1.42 miles, Avg. Pace 10:38
Interval Times:
1. 1:33 (6:15/mile pace)
2. 1:42 (6:52 pace)
3. 1:40 (6:41 pace)
4. 1:38 (6:33 pace)
5. 1:41 (6:44 pace)
6. 1:41 (6:45 pace)
7. 1:38 (6:34 pace)
8. 1:41 (6:47 pace)
9. 1:33 (6:13 pace)
12:56 cool down, 1.14 miles, Avg. Pace 11:21/mile

Saturday (9/19): 4.18 Mile easy run, 44:45, Avg. Pace 10:42/mile

Sunday (9/20): 10.25 Mile Long Run, 1:37:07, Avg. Pace 9:28 mile
My first time ever running for double digits. I felt good, but no matter how you slice it, 10 miles is a looooooooo...........ooooooong way. I tried to go at my half-marathon pace for the middle few miles. I had originally planned on trying to go at half-marathon pace for the middle 6 miles, but the hills on my LSD days are brutal, so I ended up scraping that idea partway through. Even though I didn't keep going at this increased pace, I was still able to have every single mile split be below 10 min./mile, and only one split was above 9:40 (Mile 9, which is toward the end and includes the steepest and one of the longest hills of the entire route with very little downhill to compensate). Most splits were around the 9:30 mark, with a few down near the 9:00 mark.

I still don't know about maintaining a 9:00-9:10/mile pace (which is what I need to do to hit my goal of a 2 hour half marathon), but thankfully the Monster Dash won't have anywhere near the size of hills that I run on during my LSD training days.

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