Tuesday, August 18, 2009

It's Official Spain here I (possibly) come and Last Week's Training

Ok So it is official now. I have the official invitation to Spain. And replied to them that I will be coming. Now ASAP I have to get my Ohio drivers license and Passport and need to do this pronto. But don't have the money. Dad is going to call my Uncle who said he would help. Next is trying to come up with the money for the flight.

Ok as far as training last week after Monday it went pretty good. The last 3 weeks I had slacked off training using Monday team nights as the only training run and have found myself to have not been in the shape I was earlier this season. So After coming home Monday from practice declaring I was going to quit running because I was horrible at it. I got an email asking for my email address to invite me to the World Trophy 50k in Gibraltar, Spain. Well this changed everything because I was training to run a 50 miler in 8:00 pace and now I have to drop down to 7:00 pace. So I have a lot of work to do. And we got started on it Tuesday even though I didn't have the official invitation yet. So here is how my week of training went after Monday's disaster

Monday-CRC Run- 13.5 miles -pace varying from 6:something to 8:something all over the place here.

Tuesday-Beginning Anew- 10 miles- with 3 mile warm-up- 24:47 (goal 24:00-24:45) (+2 sec)
1 mile- 6:18 (goal 7:00) (-42 sec) (3:07, 3:11)-1 mile total recovery back to 3 mile mark- 9:13 (no goal just recover)-1 mile- 6:10 (goal 7:00) (-50 sec) (3:07, 3:03)-1 mile total recovery back to 3 mile mark- 9:28 (no goal just recover)-3 mile cool down- 22:13 (goal 24:00-24:45) (-1:47)
Total 10 mile time= 1:18:11(7:49 pace overall)

Wednesday- 8 miles- suppose to keep it under 8:15 pace- 7:33, 7:20, 7:24, 7:21 (29:40), 7:20, 7:29(mountain), 7:15, 6:45 (3:24, 3:21) (28:52) = 58:32 (7:19 pace overall)

Thursday-14 miles- 10 x 1:30 and keep it under 8:15's- 7:37, 7:27 (1 x 1:30), 7:29 (1 x 1:30), 7:39 (1 x 1:30), 7:32 (1 x 1:30), 7:39 (1 x 1:30), 7:41 (1 x 1:30), 7:47 (1 x 1:30), 7:30 (1 x 1:30), 7:45 (1 x 1:30), 7:28 (1 x 1:30), 7:40 (mountain), 7:19, 7:25
14 miles with 10 x 1:30= 1:46:04 (7:34 pace overall)

Friday- 10 miles-keep it 7:30-7:45- messed up my watch hit stop button instead of lap button on one hlaf mile so only got a 9.5 mile time and not a 10 mile time- 7:24, 7:31, 7:28, 3:40 (.5), 7:23, 7:23, 7:16, 7:28(mountain), 6:56, 6:47
9.5miles=1:09:17 plus extra unaccounted for half mile (7:17 pace overall)

Saturday- 8 miles- 5 x 2 minutes- finally NO WATCH- except to do the 2 minutes

Sunday- 22.5 miles (could have been as much as 23.5 but I came up with it being 22.5)- Just some LSD- Long Slow Distance- at Highbanks park with Rob (who is a 2:50 marathoner)

Total week Mileage= 86 miles

Hoping this week goes even better, but had another rough Monday practice- so I'll guess we'll see.

2 comments:

  1. When you get details for the race and know you are going, let me know. Maybe I can come to the race and cheer you guys on.

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  2. If you go I could use a crew man!!!!!!! they are not sending anyone with us... We are alone..... things look like I am going to get to go because of the blessing of other runners.... Also i think you can enter the race too.

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