This is a three week update because things have been crazy lately:
WEEK 4 UPDATE:
Date Dist Time Pace Comments
5/04 - Workout: 5 x (2 x 200@48s / 200rest + 1 x 400@96s / 400rest) + 1 mile warmup & cooldown; Core workout 1x12 @ 15 exercises
5/05 - 2.7 mi 24:26 9:03
5/06 - Workout: 5 x 1 mi. (7:14, 7:21, 7:06, 7:20, 6:51) with 1 min. rest
5/07 -
5/08 -
5/09 -
5/10 - Race - 5K @ 19:30 (sea level) 1 mile warmup
Week - 19.0 mi
-------------
Major issue this week, on the 7th, I hit a deer with my car going 65 MPH on a backroad in Montana. So to make my flight on the 9th I had to drive 17 hours straight. I didn't get any running in as a result. The result at the race was good though considering how little rest I had the whole week leading up to it. I figure that at the altitude I live at (around 5000ft), that 19:30 is worth about 20:00 even.
##############
WEEK 5 UPDATE:
Date Dist Time Pace Comments
5/11 -
5/12 - 4.5 mi. 37:00 8:13
5/13 - 2.6 mi. 21:00 8:04
5/14 -
5/15 - 2.6 mi. 21:00 8:04
5/16 -
5/17 - 2.6 mi. 21:00 8:04
Week - 12.3 mi
-------------
Not much to say here. A terrible week because of traveling to see my parents and give my girlfriend a tour of the East Coast. Got to see DC, Philly, Central PA, Northwestern PA, and Niagara Falls though in about a week. I probably lost fitness during this week if anything.
#############
WEEK 6 UPDATE:
Date Dist Time Pace Comments
5/18 - 8.0 73:06 9:08 - The heat was ridiculous, felt terrible
5/19 - Workout: 3 x 1200@4:36 / 600m rest + 1 mi. warmup and cooldown; Cycling: 12.5mi @ 45:30 - 16.5MPH
5/20 - 2.1 21:43 10:20 - Intentionally slow shakeout run
5/21 - Workout: 3 x 2600m @ (10:29, 11:32, 10:48) / 600m rest + 1 mi. warmup & cooldown; Swimming: 14 laps
5/22 -
5/23 - Workout: 3 x (600@2:21 + 1 min. rest + 300@70s + 30s rest + 200@47s) + 400m full recovery + 1 mi. warmup & cooldown
5/24 - 3.1 23:29 7:34 - Felt great; Swimming: 16 laps
Week - 31.7 mi.
-------------
This week was great. I feel really good and workouts are going right on target. I hit the mileage target I was going for (30), which I will hold for another week before I move up to the peak of 35 for this cycle.
I fully anticipate that I will hit my target of 19:00 and then some. I started the cycle at a VDOT of 44, and the race I ran puts me at 50 (I'm including altitude in the calculation here), and my goal is a VDOT of 53. I see no issues getting there by June 21.
Peace.