Pluggin' Away
SWEP LEVEL 16, Days 15-21
Monday, 02-25-08
AM: 7 Miles Easy around Pigeon Hill in 45:29
PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:58
Tuesday, 02-26-08
2 Miles, 4 x 100m, 2 Miles
2 x 4 x 60" Hill at 70%, Jog 3' Rest b/t Sets
7 Miles in 45:25
Wednesday, 02-27-08
AM: 8 Miles Briskthrough The Reserve in 49:15, 8 x 100m Strides
PM: 5 Miles Easy around Kennesaw Mtn. Loop in 35:43
Thursday, 02-28-08
AM: 6 Miles Easy around Greymont in 38:35
PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:52
Friday, 02-29-08
7 Mile Run around Pigeon Hill in 45:19
Saturday, 03-01-08
2 Miles, 4 x 100m, 2 Miles
Chattahoochee Road Runners 10K in 33:34
5:24, 11:00 (5:35), 16:29 (5:29), 21:58 (5:28),
27:20 (5:22), 32:35 (5:14), :57
Sunday, 03-02-08
13 Miles Hilly at Red Top Mtn. with Josh in 1:32:33
Total
73 Miles
* Tough week, as I have aggravated my IT Band at this past weekend's 5K effort. However, it is mid-week and the leg is improving. Finally had a couple of great runs, one being my 8M "brisk" effort over the course and then this morning's 6 miler was my first real training run. I felt like I used my entire body, all my strength to run smooth, controlled, and hard. Great effort. Am wearing my compression sleeve on my left leg to help out some pain, but am not really looking forward to Saturday, but oh well. Gotta line up.
Well, I can't complain. I said I wanted to run sub-34:00 at Chattahoochee and I did. Actually, I surprised myself a little bit. Went out relaxed, but still had some mechanical issues. By 2 miles I thought it was going to be a long day, but then I started rolling well and was motivated to catch people, especially one pack that I thought I could catch by the end of the race. Started having some left leg issues on an uphill to Mile 4, but battled hard and then just had no control of my left leg on the last 1.5 mile descent into town, as my foot was just flopping around. Changed my stride and started landing on my heel and that seemed to help, but could never really attack over the final mile, which was still solid.
The goal was to exit this race still being able to train at a high level, and I think I have accomplished that. My legs feel good, I feel like I got a good workout in, and I accomplished my goal of a "tempo" effort of 5:24 pace. Solid and pressing on...
Perhaps a mistake, but oh well, I'll take it. I ran my Sunday recovery with Myers out at Red Top on the Homestead Loop, which was a killer. Almost twisted my ankle 3-4 times, but the course absolutely trashed me up. We'll see how bad of shape I am in tomorrow, but definite killer.
Monday, 02-25-08
AM: 7 Miles Easy around Pigeon Hill in 45:29
PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:58
Tuesday, 02-26-08
2 Miles, 4 x 100m, 2 Miles
2 x 4 x 60" Hill at 70%, Jog 3' Rest b/t Sets
7 Miles in 45:25
Wednesday, 02-27-08
AM: 8 Miles Briskthrough The Reserve in 49:15, 8 x 100m Strides
PM: 5 Miles Easy around Kennesaw Mtn. Loop in 35:43
Thursday, 02-28-08
AM: 6 Miles Easy around Greymont in 38:35
PM: 5 Miles Easy around Kennesaw Mtn. Loop in 33:52
Friday, 02-29-08
7 Mile Run around Pigeon Hill in 45:19
Saturday, 03-01-08
2 Miles, 4 x 100m, 2 Miles
Chattahoochee Road Runners 10K in 33:34
5:24, 11:00 (5:35), 16:29 (5:29), 21:58 (5:28),
27:20 (5:22), 32:35 (5:14), :57
Sunday, 03-02-08
13 Miles Hilly at Red Top Mtn. with Josh in 1:32:33
Total
73 Miles
* Tough week, as I have aggravated my IT Band at this past weekend's 5K effort. However, it is mid-week and the leg is improving. Finally had a couple of great runs, one being my 8M "brisk" effort over the course and then this morning's 6 miler was my first real training run. I felt like I used my entire body, all my strength to run smooth, controlled, and hard. Great effort. Am wearing my compression sleeve on my left leg to help out some pain, but am not really looking forward to Saturday, but oh well. Gotta line up.
Well, I can't complain. I said I wanted to run sub-34:00 at Chattahoochee and I did. Actually, I surprised myself a little bit. Went out relaxed, but still had some mechanical issues. By 2 miles I thought it was going to be a long day, but then I started rolling well and was motivated to catch people, especially one pack that I thought I could catch by the end of the race. Started having some left leg issues on an uphill to Mile 4, but battled hard and then just had no control of my left leg on the last 1.5 mile descent into town, as my foot was just flopping around. Changed my stride and started landing on my heel and that seemed to help, but could never really attack over the final mile, which was still solid.
The goal was to exit this race still being able to train at a high level, and I think I have accomplished that. My legs feel good, I feel like I got a good workout in, and I accomplished my goal of a "tempo" effort of 5:24 pace. Solid and pressing on...
Perhaps a mistake, but oh well, I'll take it. I ran my Sunday recovery with Myers out at Red Top on the Homestead Loop, which was a killer. Almost twisted my ankle 3-4 times, but the course absolutely trashed me up. We'll see how bad of shape I am in tomorrow, but definite killer.
