August 6, 2006
the week in running
joe positive-style, that is:
Su: 20.05mi (8:49)
M: 8.1mi (8:50)
T: 15.1mi (8:45)
W: 9.5mi incl road repeats - 6x800 (avg 2:59), ~.25mi very slow jog recovery
R: 10mi (9:59), ha!
F: 10.26mi (9:43), and ha!
Sa: 13mi (8:46) incl 10x100m strides
total: 86 miles
The road repeats consisted of 6x[some distance I had measured out twice with the GPS to be a half-mile], with [finish-to-start, some distance roughly a quarter-mile] very very slow jogging recovery. Since I had already measured the "800" I did not look at my GPS for speed or distance indicators during the repeats. I just made sure to 1) run it like an 800 and 2) start and stop in the same place every time, leaving the analysis and self-flagellation for later. The way it panned out was
So it wasn't quite the triumph, but I was happy with it, especially considering that the goal time had been 3:00-3:10 for real 800s. These days, after so many weeks of big slow sloggy mileage, I'm happy with any workout where I can actually get my legs going.
This coming week is a cutback to 80 miles (yay!), and includes a 20-mile progression run (already done, sorta), a 12-miler with 6 tempo miles in the middle, and maybe a 4-mile race next Saturday.
Posted by joe positive at August 6, 2006 5:21 PM
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Beyond the self-flagellation, could picture you smiling on this week's runs... Maybe you can supply advice. What gps should I buy if what I am mostly interested in not having to measure out courses and still knowing how far I ran? Don't care for too many fancy functions except for maybe being able to adapt to cycling to measure cadence as well as speed and distance. The smaller the better. Cheers corrado.
Posted by: corrado giambalvo at August 8, 2006 11:06 AM
Very impressive stuff for August in good ol' Ef-El-Ay.
Posted by: kemibe at August 19, 2006 2:21 PM