Post your PRs and your mileage from the past week.
PRs: 10k- 37:47, 3 mile- 16:29, 3200- 10:37, 1600- 4:56
Previous weeks: 25.4, 35.4, 42.2, 50.04, 35.18, 48.4, 57, 60.35, 38.03, 54.23, 52.25, 53.25, 33.3
Goal: 50 miles (6 days)
Monday:
AM- 30 minutes easy (4.1 miles, 7:23)
PM- 3 mile tempo* + 1.5 mile warm up, and 1.5 mile cool down
Tuesday:
AM- 1.5 mile progression in PE
PM- 5.15 miles easy w/ coach (7:18) + 1.25 mile warm up
Wednesday:
AM- 30 minutes easy (4.1 miles, 7:22)
PM- 25 minutes easy (3.5 miles, 7:10) + 1.25 mile warm up
Thursday:
AM- 30 minutes easy (4.00 miles, 7:33)
PM- 4x1000m** + 1.25 mile warm up, and 1.25 mile cool down
Friday: Rest day; Coach made me
Saturday:
AM- 9.03 mile long run (7:12) w/ friend from rival school (6:33 last mile) + strides
Sunday:
PM- 6.1 miles easy (7:04)
Total: 51.3
3 mile tempo*- Distance: 3.03 miles, Pace: 6:11, Splits: 5:53, 6:21, 6:19 (The first mile is considerably easier than the next 2)
Felt decent, decided I'd ride with my team to their Fr/So meet, so I could preview the course a little bit, considering I have a big meet there Tuesday, and Regionals which is obviously very important. Felt pretty good, but decided after about a mile that I wasn't gonna push too much, even though it was supposed to be a decently hard effort. The course is extremely hard, everyone who ran it ran 2 minutes or more slower than their PR! My tempo run would have won the race, and the winner is a sophomore that I have been battling w/ since the 7th grade, and he was racing it hard; That's a great sign.
4x1000m**- Rest: 2:30-3:00 (w/ 200m jog), Splits: (Goal: 3:22 for 3, then sub 3:20 for last rep) 3:22, 3:22, 3:21, 3:14, Temperature: 92 degrees (100+ reelfeel)
Decent session considering how I was feeling. I knew it was gonna be tough w/ the heat, which is a big reason why we only did 4 reps, rather than 6-8. My legs were dead even on the first rep, so taking a day off after this probably wasn't a bad idea.
Overall this week was pretty successful. I got in some really solid miles, and a couple of good workouts. Excited for Tuesday, as I race practically all of our competition for Regionals. (Even though our 3,4 and 5 runners wont be there)
Looking forward to the reading of some solid weeks.