Happy Summer!
Week 6 of 6 Base Training
Goal: Stay Healthy
Goal Race: Philadelphia Distance Run (9/15)
Goal Time: Gold (TBA), Silver (1:20:00), Bronze (PR 1:22:19)
Next race: Cooper River No Frills Series - 1 Loop (7/9)
M - 7mi slow (No watch)
T - Off (Tired)
W - 8mi total: 2mi warmup, 14x1:00on/1:00off (6:19-5:19 "on" paces/8:42-7:59 "off" paces), 2mi cooldown
Th - 7mi easy - (NW)
F - 12mi total - (7:10): 6mi @ 7:43 average, 6mi @ 6:37 average
Sa - 8mi easy - (NW)
Su - 8mi total - Everything easy except three major hills "hard" - Falls Road Hill 1km@6:33 pace, Belmont Ave Hill .25mi@6:08 pace, "The Wall" in Manayunk (Levering/Lyceum Ave from Main Street to Ridge Ave) .75mi@6:58 pace
Weekly Total: 50 miles
YTD Total: 1245 miles
Got in 3 nice quality runs this week. I was happy that the "on" segments of the fartlek session got progressively faster during the workout. Friday's medium-long tempo run was pace work for another teammate - I didn't wear a watch but he did. We based our paces on his heart rate, so all I kept hearing the whole run was him shouting out HR numbers to me. That allowed me to just focus on maintaining proper form and breathing - very liberating to run watchless on that type of run.
Today's run with the hill efforts was not for the weak of heart. The Wall in Manayunk is no joke. I was THIS close to walking at one point. 17% incline at its steepest grade! I also rode my bike for 15 miles after the run today acting as the fuel guy for the group's long run. Got some extra glute/core work by using lots of stabilizing muscles on the gravelly path of Forbidden Drive. Had lots of fun today, even though I am sure I'll be sore as hell tomorrow.
Hope everyone else had a great week.
P.S. I peeked at pablo's and NP1112's results and am eager to hear their race reports. :)