Week in Review

Time: 620:15
Distance: 90.97 miles

Well I didn't hit my goal of 110 miles. In fact I wasn't even close. I definitely didn't pick the right week to run in the triple digits. I still got in some good efforts starting with the 800s on Monday. I should have made some adjustments during the middle of the week that would have helped my complete workouts. It was too hot and humid to run the prescribed workouts and their paces. I definitely think I'm in a good position for late July and the next RFYL GPx race. I capped off the week with a good session of cutting shapes. The pace wasn't all that impressive, but I was in control and relaxed throughout.

Looking back at last year's training I had some good workouts in late June, July and August. I will be interesting if I can build from here through the end of the summer.

6/26/09
5 mile tempo and 300 - 5:11.31, 5:12.53, 5:10.71, 5:17.82, 5:14.05 for 26:06. 48, 49, 46, 45.8, 45.51, 44.01

6/30/09
20 x 400m - 66.59 (59), 68.31 (59), 66.12 (59), 69.89 (59), 67.36 (61), 66.07 (60), 67.08 (60), 68.14 (59), 68.19 (58), 67.51 (60), 70.33 (57), 70.18 (50), 69.11 (68), 70.20 (68), 69.55 (67), 65.20 (65), 67.56 (60), 70.81 (59), 67.00 (62), 64.32

7/11/09
5 x (800m, 200m jog, 300m) - 2:33.54 (46.48), 46.39 (1:21.03); 2:31.82 (47.75), 47.75 (1:18.20); 2:30.83 (46.70), 48.17 (1:18.53); 2:30.67 (45.78), 46.92 (1:21.73); 2:29.75 (47.62), 46.26 (1:16.48) for 27:02 for 8k

7/15/09
4 x mile, 2 x 800m, 4 x 400m - 5:03.84 (2:02), 4:59.58 (2:00), 4:53.50 (1:57), 4:51.63 (2:30) 2:25.80 (1:57), 2:23.38 (1:57), 71.52 (1:28), 69.12 (1:20), 68.32 (1:19), 65.37

7/26/09
Midnight Streak - 4:38.63 (a good opening mile), 5:05.94 (slow due to the hill), 4:59.35 (should have pushed harder with 1k to go) for 15:05ish total

7/28/09
12 x 300m - (27.36) 51.92, (31.43) 55.51, (27.17) 54.12, (27.90) 53.93, (27.25) 54.05, (27.35) 53.17, (28.18) 53.70, (26.87) 53.60, (28.63) 52.07, (27.40) 50.83, (29.17) 50.08, (29.10) 47.91 for 3 miles in 16:08 total.

7/31/09
6 Mile Tempo - 4:59.34, 4:59.35, 5:01.52 (15:37 at 5k),
5:04.67, 5:09.06, 5:01.54 for 30:15 total.

8/5/09
4 x 1k at 5k goal pace - 2:50.31 (1:56), 2:54.18 (2:02), 2:52.67 (2:20), 2:55.23