« another good cool run | Main | Dropped by the high school team »
August 3, 2004
Catching up with the ladies
So I felt almost as dedicated as Alison and Barb today. Not enough to change the name of my blog but still a big step for me. Today I was supposed to run the 7.5 mile Bloomsday course and then run 4 more miles with my cross country team. I didn't make it up quite in time though so I only got a 4 miler done before checking in with the team. Only C. and assistant coach J. showed up at the clock tower and we ran a fairly brisk paced 4 miles. When we got back M. was there "early" for the run. He thought we were supposed to meet at 9 instead of 8. I still had more mileage to do so I ran another 4 miles with him at a decent pace and then ran back home. Total for the day was 1:42:10 and about 13 miles. I'm still not running that fast or doing any speed so I don't feel to overconfident, but I have run 42.5 miles in the last 4 days and 57.5 in the last 7.
I'm not too sure about speed this week. I'm still thinking maybe Oregon Drills on Thursday but I was reviewing some of Jack Daniels book and I don't really think I have as much base as I should. My last 10 weeks are 33, 42, 36, 42, 46, 42, 15, 56, 50, and 51. I should really add two more weeks of 60 to my base before working on speed. JD does recommed strides during the base phase or phase I and Oregon Drills are pretty much strides if you don't kill yourself doing them. So that's going to be my compromise this week. I think the Mt. Spokane run will be a good strength builder this week anyhow. The Mt. Spokane run starts at 3200' and goes up to over 5200' and usually takes about an hour up and then 40-45 minutes down while taking it easy on one's knees. Its all trails but I don't know how many miles. I usually call it 13 just becuase of the time it takes to complete but it's probably less since the pace on the way up is close to 9 minute miles.
Tomorrow I've decided to run with the Mead high school team. It should be a good 1 hour run and if I run in the middle pack only 7 flat pace or slower. I really should take an easy day tomorrow with speed coming up on Thursday and a mountain run on Saturday.
Posted by at August 3, 2004 2:38 PM