Continuing Training

An excellent week of training, as I am starting to get into a solid rhythm. The weather has been great and I have been feeling stronger with each run, especially Thanksgiving's bridge workout, as I felt full of power and control. This confidence led into today's 5 km time trial in The Woodlands, as I aimed for a 16'10" performance and came away pleasantly surprised with an evenly run 15'56" performance to stun myself on my 20th day of training after "being pregnant", as Jon Walk states.

So, here was the week of training, all building like a snowball:

Monday, 11-20-2006
AM: 57'04" for 9 Miles of Fartlek on the Seabrook Trails
8 x 3' Hard, 3' Easy...
PM: 32'59" for 5 Miles of Recovery at Nottingham Park

Tuesday, 11-21-2006
1h15'07" for 12 Miles on the Seabrook Trails (39'55" / 35'12")

Wednesday, 11-22-2006
AM: 50'28" for 7 Miles of Recovery on the Seabrook Trails
PM: 27'37" for 4 Miles of Recovery at Nottingham Park

Thursday, 11-23-2006
1h10' for 10 Miles of Hill Work on the Kemah Bridge
16 x 200M Uphill (Jog Down Rest)
37-36-35-35-36-36-35-34-34-34-3-33-34-34-35-35 (Avg. Rest, 1')

Friday, 11-24-2006
AM: 40'47" for 6 Miles of Recovery on the Seabrook Trails
PM: 21'50" for 3 Miles of Recovery at Nottingham Park

Saturday, 11-25-2006
1h13'24" for 12 Miles, including Run The Woodlands 5 km Race in 15'56"
3 Mile Warm-up in 20'06", 5 km in 15'56" (5'05-5'08-5'11"), 6 Miles in 37'01"

Sunday, 11-26-2006
54'23" for 8 Miles around Kemah

Total
76 Miles

Popular posts from this blog

Shami Marathon Prep (WK 10)

Monday, 7-28-2008 40:41 regeneration around the Seabrook Trails ~ 6M Tuesday, 7-29-2008 AM: 1 hr 06:17 up the Kemah Bridge ~ 10M PM: Work in Austin, TX Wednesday, 7-30-2008 25:00 easy + 5 x 3000m rec. 2:35 jog in 10:14-10:26-10:08-10:23-10:16 ~ 14M Thursday, 7-31-2008 46:21 easy regeneration around McAllister Park ~ 7M Friday, 8-01-2008 56:54 easy around the Seabrook Trails ~ 8M Saturday, 8-02-2008 Maribelles 5K on the Bay in 16:28 5:01, 10:24 (5:23), 15:55 (5:30), :35 ~ 7M Sunday, 8-03-2008 1 hr 04:36 at Allen Parkway with Rudy ~ 10M Total 62 Miles * And so, the big debate is whether I run this workout prior to this weekend's race of which I am the course record holder (15:37). As of today, I am running the workout on Wednesday on the Zilker Park loop in Austin because the Marathon is my focus, not this weekend's 5K... * A great workout this morning. These workouts are always more mentally than physically demanding, as you try to rationalize everything under the sun. First o
Read more

HIT THE GROUND RUNNING

Mo, 5/13/2013 9 miles steady thru Patapsco with 1,302ft elevation gain in 1:11:11 * 10:26, 8:06, 9:39, 9:20, 7:33, 7:18, 6:51, 9:06, 7:34 Tu, 5/14/2013 AM: 4 miles easy around Ft. McHenry in 26:21 PM: 9 miles with 10' + 2 x 5' + 5 x 1' + 5' hard on Rockburn Trail in 1:05:14 * 5:53, 5:52, 5:56, 5:44, 5:46, 5:45, 5:52, 5:37, 5:59/mi pace with 916ft elevation gain... absolute breakthrough. What a great workout. Set a loop record (6:11) during my 10:00 pick-up. Crazy.. and then I was able to increase and keep pace. Very fit, very promising, especially with a 4 mi run only 4hrs earlier. Good, crisp conditions.  We, 5/15/2013 10 miles post Staph Infection surgery with two anti-biotics at Patapsco in 1:14:27 Th, 5/16/2013 Work Fr, 5/17/2013 AM: 4 miles easy thru Patapsco in 32:12 PM: 4 miles with two KOM at Sawmill Trail in 32:05 Sa, 5/18/2013 30 min easy around Old Track Loop + 12 x 400m on Norris Ln. with 1:30 rest in 1:04:14 * 5:05, 5:22, 4:48, 5:23, 5:01, 5
Read more

Strengthen

Image
Monday, 08-08-2011 AM: 2.59 miles steady out to Ft. McHenry in 18:10 + Weights PM: 6.19 miles with 5 x 1200m Trail in 4:29, 4:18, 4:28, 4:22, 4:25 (rec. 2') * Norris Ln, not recovered from yesterday's 11M race, but no worries, as I was cramming work before tomorrow's surgery. Not sure if I am going to miss any time or if it will be 2-3 days of no running. Will find out at 3PM. Dreadfully hot today and I felt so much better in the AM session. More energy. Tuesday, 08-09-2011 AM: 7.61 miles steady out to Patterson Park in 50:41 * 7:08, 6:43, 6:44, 6:42, 6:31, 6:34, 6:22 (avg. 6:39/mile)... surprisingly swift. PM: Nail Surgery * So, I had a pretty badly infected toenail on my right big toe that needed attention, and ultimately surgery. Should only miss 2-3 days of running, if not less. Surgery went well, no complications. Wednesday, 08-10-2011-Sunday, 08-14-2011 Recover from Nail Surgery * Well, I would have to say I have had a complication from
Read more