Monday, October 19, 2009

Weekly Workout Summary: Monster Dash Week 11, Oct. 5-11

Running Miles: 27.92 miles, Avg. Pace 9:42/mile
Other Miles: 1.6 mile walk
Workouts: 1 Threshold/Tempo Workout, 1 Easy Run, 1 Speed Workout, 1 Long Run, 1 Walk
Total Miles:
29.52 miles

Much better, I would still have liked to have been over 30 miles for the week, but I think this is appropriate based on my earlier weeks so as to avoid injury.

Monday (10/5): Rest day

Tuesday (10/6): 50 Min. Tempo Run, 5.82 miles, 52:20, Avg. Pace 8:59
10 min. warm up: 1.06 miles, Avg. Pace 9:26/mile
1st Interval: 17 min., 2.07 miles, Avg. Pace 8:17/mile
3 min. rest: 0.21 miles, Avg. Pace 14:17/mile
2nd Interval: 15 min., 1.83 miles, Avg. Pace 8:12/mile
Cool Down: 7:22, 0.66 miles, Avg. Pace 11:11/mile

This was the same day that the Twins beat the Tigers in their one-game playoff to win the American League Central Division, so I was all jazzed up after the game and ran an awesome workout. Too bad the Twins are out of the playoffs, I could have really used another amazing win right before the race.

Wednesday (10/7): 1.6 mile walk; 2.89 mile Easy Run, 34:18, Avg. Pace 11:52/mile
The weather was beautiful, so Steph, Andy and I went for what will probably be our last walk outside for 5-6 months... then I had a short, easy, recovery run.

Thursday (10/8): Rest Day

Friday (10/9): 10x400m Speed Intervals, 7.10 miles, 1:14:13, Avg. Pace 10:27/mile
Warm up: 12:21, 1.12 miles (about 1 mile jog + stride drills), Avg. Pace 11:03
Intervals (400m w/ about 400m rest walk/jog between each):
1. 1:30 (6:01/mile)
2. 1:35 (6:21/mile)
3. 1:36 (6:25/mile)
4. 1:38 (6:35/mile)
5. 1:39 (6:39/mile)
6. 1:35 (6:24/mile)
7. 1:38 (6:35/mile)
8. 1:36 (6:26/mile)
9. 1:38 (6:32/mile)
10. 1:28 (5:55/mile)

Last speed interval workout before the race. I wasn't very good about these during my training, but these weren't as important for the Half Marathon as the Tempo workouts and Long Runs, so I don't feel too bad about it.


Saturday (10/10): Rest Day

Sunday (10/11): 12.11 mile Long Run, 2:00:09 (Avg. Pace 9:55/mile)
Tough long run, but I was able to keep it under 10 min./mile. Longest training run for the Monster Dash, it's all downhill from here.

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