Sunday, September 27, 2009

Weekly Workout Summary: Monster Dash Week 9, Sept. 21-27

Running Miles:19.25 miles, Avg. Pace 10:09/mile
Workouts: 1 Threshold/Tempo Workout, 1 Easy Run, 1 Long Run

Another disappointing week with only three workouts. I have been really lazy the past few weeks, and I need to pick it up.

Monday (9/21): Rest day

Tuesday (9/22): Rest day (unplanned)

Wednesday (9/23): 45 Min. Tempo Run, 4.85 miles, 44:55 (Avg. Pace 9:16/mile)
Two tempo intervals (15 min. and 14 min.) with 3 min. rest walk/jog between. Still not quite as fast as I'd like for these (I'd prefer around 8:10-8:15), but I have to go with what the heart rate monitor says

Workout Breakdown:
10 min. warm up (gradually increasing pace), 1.11 miles, Avg. Pace 9:01 (a little fast for warm up, oops)
Interval #1: 15 min., 1.77 miles, Avg. Pace 8:27/mile
3 min rest walk/jog, 0.21 miles, Avg. Pace 14:03/mile
Interval #2: 14 min., 1.6 miles, Avg. Pace 8:44/mile
~3 min. cool down (I was in a hurry), 0.16 miles, 18:33/mile

Thursday (9/24): 3.3 mile Easy Run, 36:49 (Avg. Pace 11:08)

Friday (9/25): Rest day

Saturday (9/26): Rest Day

Sunday (9/27): 11.1 mile Long Run, 1:53:35 (Avg. Pace 10:13/mile)
New record for longest run ever. Man these 10+ mile runs are long. Felt pretty good though.

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