Sunday, September 11, 2011

already starting to pay off...

While I knew that If I committed to running full time I would make some strides, I didnt know they would start so soon.  I am running very well right now.  I have been very conscious of my rhythm.  My hill climbing was suffering from too slow of a rhythm, it felt so hard to get up hill.  The drills and strides that I have been doing are helping me feel my way to what I am supposed to be doing.  I feel fresher, I feel more in control, and I am looking forward to what the short term and long term goals are.  Here is how my week went:

Monday-Hill Repeats.  Unfortunately or fortunately I had my run cut short.  I was tired and hills, especially this hill, are tough.  4 miles total.  Only got 2 trips up but I got some work in.
Tuesday-Water polo and laps.
Wednesday-Mile repeats.  1 mile warmup, 4 mile repeats with 2 min rest all under 8:20, and a mile cool down.  6 total.
Thursday-Easy 4 miles.  With tired legs and mind easy 4.  I also twisted my ankle kinda gnarly but was able to treat it.
Friday-Training Run of 6.  I was running low on mileage and had to do 6 in order to get my 30 in this week.  With this super stiff and sore ankle can I go?  YES!  I got 6 in on a course I normally struggle on the last 2 miles home.  A 5 min PR on this course.  It ended up under 9 for the whole course.  I felt strong and got it done.
Saturday-Long run.  Since today was travel day and I didnt know what the weekend would be for me and my training I knew I needed to run 10.  I woke up early and was at it.  Sully cannot go over 8,  so I went 8 plus 2.  Karl here are the splits my goal was to keep it 9:15 to 9:30 the whole time:  9:24, 9:01, 9:20, 9:38, 8:52, 9:16, 9:27, 9:58 (gave sully a break), 9:33, and 9:37.  Ave 9:18.  This is better than my 10-miler PR at Charlottesville.  I was going easy, I could have gone longer, and I could have gone faster.  My schedule said 10 easy.  This route included the 3 miles home that are always tough for me since they are slow up.  I kept my rhythm strong and stayed present with that.  It makes all the difference.  No muscluoskeletal issues.  I feel sore and tired but nothing in particular and I am looking forward to another week.
Stats- 30 miles....No miles above 10 min per mile and a week with no walking.  Quote:

“Life’s battles don't always go to the strongest or fastest man,
But sooner or later the man who wins is the fellow who thinks he can.”

I can feel the confidence growing


Karl Stutelberg said...

DUDE! What a great week of workouts! I am impressed at how you are adapting and improving. Breaking a 10mile PR on a workout? All your PRs will go down in 2012! Some before that. Great workout on Wed. that is impressive. Those hill workouts are important. Make it a goal to hit it 4x within the next 2 weeks! Have fun!

Jill said...

Couldn't be happier for you!!

Chuck said...

I predict that you are going to run a whole lot of PR's in the next few years. Keep up the great work!