Sunday, October 23, 2011

Plugged IN

Thats right, plugged in.  I feel very strong about my running, my nutrition, and my rest.  I feel very good.  I had to shift my running week to allow for traveling with the cross country team and our short trips over the weekend.  So my long runs was on monday last week and tomorrow will be another long one.    I have been sore all week but nothing too serious.  I am starting to have concrete goals set for the race.  Tomorrow I will see what I can do for 18 miles.  Should be fun.  Here is how my week went:

Monday-(still considered last week mileage wise) Long run of 12 miles at 9:32 pace.  1:54:25.  WOW.  I am pumped about that.  I felt more tired than the 16, so could the extra 10 sec a mile account for that?  Sully was right there with me and he loves that long run.
Wednesday-7 miles easy.  Easy pace, easy route, just get the legs going while the girls did a workout.
Thursday-6 miles easy.  Sore, tired, and just getting it in.
Friday-8 mile progression run.  I felt very controlled.  Here are my splits: 9:12, 9:12, 9:02, 9:04, 8:45, 8:45, 8:57 (this was supposed to be under 8:20 but sully got harmfully attacked and had a little ordeal with a crazy lady and her huge Chow, but we are good), and 8:20.  I have to hold back sooo much on the first part and then I am pooped by the end of the fast miles.  Not too sore, not too tired after, and I like going faster more.
Saturday-Easy-Medium run.  Mt Charleston.  Girls had a workout I ran around and enjoyed the cold weather and the beautiful views.  7 miles total.  The rocks out there kill my feet.
Sunday-Short shake out.  Since I have 18 tomorrow, the rocks kill my feet, and I am going to way over on my weekly mileage I thought I would do the minimum.  I ran 2.  The last 3/4 mile I ran hard on the highway to get my legs moving but not too long.  Bring on 18.
Stats-30 miles pre-long run.  When that work gets done tomorrow I will have 48 miles.   42 was the goal, 8 mil progression run the specialty, and the long run of 18 will be tomorrow.  Id grade it a A-.  Quote:

"Surely joy is the condition of life." —Henry David Thoreau, philosopher

I having so much Joy all around me.  


Jill said...

Very nice, Ron - well done! Progression runs are so difficult but you are cranking them out so well! Keep up the great work, can't wait to see how all your training unfolds in Vegas!

Chuck said...

Great job Ron!