Shami Marathon Prep (WK 14)
Monday, 6-30-2008
39:14 recovery around Seabrook loop ~ 6M
Tuesday, 7-01-2008
AM: 1 hr 17:26 (10k's, 37'28"/36'06") moderate around Seabrook ~ 13M
PM: 50:00 easy + 8 x 80m sprint climbing ~ 7M
Wednesday, 7-02-2008
32:11 recovery around UHCL ~ 5M
Thursday, 7-03-2008
30:00 easy + 12 km in 42:05
(2 km loops - 6:58, 7:02, 7:00, 7:09, 7:01, 6:53) ~ 12M
Friday, 7-04-2008
1 hr 06:39 moderate through River Oaks with Rudy ~ 10M
Saturday, 7-05-2008
25:00 warm-up + 15 x 600m in 1:58 rec. 200m in 54.2 for 12 km in 43:31
1:59 (47), 1:57 (52), 1:58 (52), 1:58 (52), 1:59 (54), 1:59 (52), 1:58 (53), 1:59 (63), 1:57 (53), 2:00 (59), 1:58 (52), 1:58 (54), 2:00 (55), 2:00 (54), 2:01 (61) ~ 11M
Sunday, 7-06-2008
1 hr 54:39 moderate (29k) at White Rock Lake with Jake and Matt ~ 18M
Total
82 Miles
* Was not recovered for this morning's fartlek, so I scheduled a recovery run and will continue on... day after long runs need to turn into recovery days. I am glad I am leaning my body and not being stubborn in order to maximize my training. Oh, and I just learned that I am having another girl and am closing on my house in a couple of hours...
* Wow, was really rolling this morning around Seabrook. From the first step, my legs felt light and strong, and it was only a matter of controlling myself in order to have a good tempo tomorrow. Well, I ran as controlled as possible, but we'll see how I feel tonight for my double and then again, I was hitting close to 6 min pace the whole way... Very nice, I need more runs like this one. Yesterday's recovery was perfect.
* Alright, a solid week of training, especially my decision to not race and get in that 15 x 600/200m workout, which went great. Plus, I capped it all with a great long run at White Rock in which I really rolled the last 30 minutes. Mileage, however, was at 82M, which needs to start improving. I need to start getting in my doubles and I think this next week will help with this consistency. We shall see...
39:14 recovery around Seabrook loop ~ 6M
Tuesday, 7-01-2008
AM: 1 hr 17:26 (10k's, 37'28"/36'06") moderate around Seabrook ~ 13M
PM: 50:00 easy + 8 x 80m sprint climbing ~ 7M
Wednesday, 7-02-2008
32:11 recovery around UHCL ~ 5M
Thursday, 7-03-2008
30:00 easy + 12 km in 42:05
(2 km loops - 6:58, 7:02, 7:00, 7:09, 7:01, 6:53) ~ 12M
Friday, 7-04-2008
1 hr 06:39 moderate through River Oaks with Rudy ~ 10M
Saturday, 7-05-2008
25:00 warm-up + 15 x 600m in 1:58 rec. 200m in 54.2 for 12 km in 43:31
1:59 (47), 1:57 (52), 1:58 (52), 1:58 (52), 1:59 (54), 1:59 (52), 1:58 (53), 1:59 (63), 1:57 (53), 2:00 (59), 1:58 (52), 1:58 (54), 2:00 (55), 2:00 (54), 2:01 (61) ~ 11M
Sunday, 7-06-2008
1 hr 54:39 moderate (29k) at White Rock Lake with Jake and Matt ~ 18M
Total
82 Miles
* Was not recovered for this morning's fartlek, so I scheduled a recovery run and will continue on... day after long runs need to turn into recovery days. I am glad I am leaning my body and not being stubborn in order to maximize my training. Oh, and I just learned that I am having another girl and am closing on my house in a couple of hours...
* Wow, was really rolling this morning around Seabrook. From the first step, my legs felt light and strong, and it was only a matter of controlling myself in order to have a good tempo tomorrow. Well, I ran as controlled as possible, but we'll see how I feel tonight for my double and then again, I was hitting close to 6 min pace the whole way... Very nice, I need more runs like this one. Yesterday's recovery was perfect.
* Alright, a solid week of training, especially my decision to not race and get in that 15 x 600/200m workout, which went great. Plus, I capped it all with a great long run at White Rock in which I really rolled the last 30 minutes. Mileage, however, was at 82M, which needs to start improving. I need to start getting in my doubles and I think this next week will help with this consistency. We shall see...
