Sunday, August 28, 2011

Putting one foot in front of the other...

I am pooped but at the same time I feel pretty good.  I have never committed this much time to running only and I feel like it is coming along.  This week I got 2 specialty workouts in I do not normally spend time doing.  I still need work but it is coming along.  I would like to send a shout out to my man KD.  He represented well at the World Championships, just a tough break.  Here is how my week went:

Monday-3 miles at 8:49 pace.
Tuesday-Easy 3 miles at 9:45 pace.  Did it at night and it was super hot....Sully had to run.
Wednesday-Hill repeats at Exploration peak.  1 mile warm up.  1/4 mile up/down X 3, with 500 foot gain per repeat.  My legs were absolutely gassed at the end of the 3rd.  Excellent workout.
Thursday-Easy 40 min.  Wetlands park.  Flat, fun, humid, sully loved it.  Ave 9:08 pace.  Helps running with these girls.
Friday-Easy 30 min run to scope out where to do the mile repeats for saturday.
Saturday-Mile Repeats.  2 mile out and back nice and easy.  1 mile X 4.  I was looking for all to be under 8:20 and above 8:00.  I ended up with 8:18, 8:23, 8:05, and 8:28.  Easy 10 min cool down.  I felt very strong.  I could have done one more going the down direction, lol, but coming back I would have been pooped.  I just did what I was told.  My legs feel so much better moving faster.
Sunday(today)-Long Run.  The girls had 70 min and I had 90.  We ran 6 tunnels.  8.07 miles in 1:25 for a 10:06 ave.  I felt spent.  It was very very hot and the air quality was poor.  I had a big week and today if felt hard to get out there.  I did it and banged it out.
Stats:  28.51 ish miles.  Big for me...Quote:

"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
-Paul Tergat, Kenyan professional marathoner

I am finding what I can give.


Chuck said...

Great job! A few more weeks like this and you will start seeing big improvements.

Jill said...

Wow, you didn't even have a rest day and you did so well! Loved how strong you are getting...keep focused, Ron!!

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