Week 10-18 Summary:
Week 10: Did the weekday miles as scheduled. Sat had 14 scheduled and I ran 20 at 9:28/mile.
Sun had ten scheduled and I ran 6 at MP.
The week had 40 scheduled and I ran 42.
A very solid week.
Week 11: Only four days of running scheduled this week. I ran all the scheduled miles. I ran 44.40 of the 46 scheduled. The Long Run was a 30 miler. I did that at 9:29/mile
pace. The Wednesday six miler was done
at MP.
Week 12: All runs done as scheduled within +/- one mile
except the Sunday 5 miler – I did about 3 miles Sunday and a mile time trial (7:44/mile – nowhere close to 6:51/mile best). A good week and consistency continues. I ran 30.43 of 35 scheduled.
Week 13: 4/5 of the runs are done as scheduled. Saturday I ran 16 versus 25. But March sees 5 Long Runs being 22, 20, 30,
13 and this 16 miler. It’s okay to cut
the Long Run short this week. A solid
week and I ran 175 miles for the month of March.
January through March sees 511.60 miles run of 577 scheduled
(89%).
The Longs for the 13 weeks are 17, 15, 15, 13, 12, 20, 14,
13, 22, 20, 30, 13, 16.
Week 14: Three weekday runs are done as scheduled. I had a back injury on Saturday 4/6/13 and could not run Saturday or
Sunday. Missed the Sunday Danbury Half
Marathon race. Only ran 16.07 of the 35
miles scheduled.
Week 15: Only ran 10.35 miles on Saturday. I was able to get the last four done at 8:29/mile pace though. Had 27 miles scheduled. Still recovering from the back injury. Still hunched over when getting up from
sitting.
Week 16: Ran a 3 miler on Wed and the 31 mile Ultra on
Sunday. Could not get the 50 miles done
and had the option of dripping down to 50K or going up to 100K. Crashed at mile 21 and needed to drop to the
31 mile distance. Was at 9:39/mile average pace at mile 20 (9:45/mile was goal pace for first 40
miles).
Week 17: No miles scheduled as the Key race was the
Ultra. But I ran the Cheshire Half
Marathon on Sunday the 28th of April to assess my fitness
(questioned it after the Ultra race result last week). On Sunday, did the HM at 12 seconds per mile
slower than my best time for the distance – which indicates I have solid
fitness!!!
Week 18: Today is Sunday
5/5/13. I may run later
today. This is the last day of Week
18. No running yet. I need to work out a schedule of races/training
regimen still.
NEXT WEEK, SUNDAY, IS THE COX SPORTS MARATHON!! Planning on doing 8:30/miles. If I
finish in the low 8:40/miles range
for the distance, I’ll be happy.
8:56/mile is my best pace for the Marathon.
http://connect.garmin.com/activity/308254861
Sun,
May 5, 2013 12:43 PM
|
Distance:
|
6.08 mi
|
|
Time:
|
53:27
|
|
Avg Pace:
|
8:47 min/mi
|
|
Elevation Gain:
|
322 ft
|
|
Calories:
|
806 C
|
I finally got out there for a run. It is about time to start getting back to
running. Looking forward to it! Really long break – like the entire month of
April. April 5th through May
5th (today) sees five runs being done with two of those runs being
races. Now that’s a serious taper! I got these six miles done at 8:47/mile pace on average. Easy Miles.
|
Split
|
Time
|
Distance
|
Elevation Gain
|
Elevation Loss
|
Avg Pace
|
|
1
|
0:08:58
|
1
|
48
|
72
|
8:58
|
|
2
|
0:08:55
|
1
|
44
|
60
|
8:55
|
|
3
|
0:08:43
|
1
|
38
|
41
|
8:43
|
|
4
|
0:08:48
|
1
|
101
|
78
|
8:48
|
|
5
|
0:08:36
|
1
|
0
|
17
|
8:36
|
|
6
|
0:08:48
|
1
|
92
|
36
|
8:48
|
|
7
|
:39.3
|
0.08
|
0
|
0
|
8:02
|
|
Summary
|
0:53:27
|
6.08
|
322
|
303
|
8:47
|
| 