Training Log July 30 - August 5 - 2007

Monday - 4.9
7:30pm River Run. Time: 41:36 (8:29/mile).
Easy run. Not feeling all that bad after my long run yesterday. I'm thinking that taking the GU during the run yesterday helped save my legs a little for today.

Tuesday - 9.38 miles + 2.6 miles
4:30 am. Time: 1:14:56 (7:59/mile).
Intervals. Warm up 1.5 miles, 10 x half mile with 1.5 - 2 min recovery jog, cool down. This was a long workout but I didn't do all that bad. Halves started out between 2:59 - 3:01 but after the 5th one it slid to more like 3:03 - 3:05 and I took the 2 min recovery jog instead of the 1.5 min. I wanted to do a hard effort mile afterwards but I ran out of time and I was pretty done after the halves. Splits: 1 - 9:17; 2 - 7:38; 3 - 7:49; 4 - 7:07; 5 - 7:31; 6 - 7:36; 7 - 7:45; 8 - 7:34; 9 - 9:10; 9.38 - 3:26.

7:15 pm - Pilates session 1 hr

Run to and from pilates session 2.60 miles.

Wednesday - 7.4
8:30 pm. Time: 1:04:43 (8:44/mile).
Legs a little slow tonight but I enjoyed the night and it was nice to work out a little of the junk in my legs from yesterday's workouts. Splits: 1 - 9:01; 2 - 8:35; 3 - 8:42; 4 - 8:30; 5 - 8:50; 6 - 8:50; 7 - 8:44; 7.39 - 3:28.

Thursday - 10
8:30pm. Time: 1:24:40 (8:28/mile).
Nice 10 miler over rolling course. Really felt good in the last 3 miles. Splits 1 - 8::42; 2 - 8:29; 3 - 8:34; 4 - 8:37; 5 - 8:34; 6 - 8:35; 7 - 8:35; 8 - 8:07; 9 - 8:07; 10 - 8:17.

Friday - 8.25
6:30 am.
Prairie Path run with Dan. A little tired from last night but not bad.

Saturday - 20
6:30 am. Time: 2:29:00 (7:27/mile).
Thought I would try a 24 miler today with the group out in Barrington but as I took on the hills and did so with a group running faster than I had in a long time I thought sticking to a high quality 20 would be the best. I ran with the group through 18 (they all stopped) then I did 2 miles on the track at the school putting in a last mile of 6:55. I was tired but this was definitely one of the best long runs I've done in a long time. The running group I was with were so positive and supportive. A great day.
Splits (I only have splits 1 - 14 and my last mile as my GPS watch lost contact) 1 - 8:01; 2 - 7:27; 3 - 7:21; 4 - 7;23; 5 - 7:29; 6 - 7:24; 7 - 7:22; 8 - 7:30; 9 - 7:35; 10 - 7:17; 11 - 7:33; 12 - 7:11; 13 - 7:21; 14 - 7:16,...20 - 6:55. Finished with nice blister on left heel from hole on inside of shoe. It was the last run in them anyway. New shoe time!

Sunday - 0
PLANNED DAY OFF
Tired and a little tight but not so bad really. I could have run something short or even make it to the trails race everyone else was running but I needed some "home" time.

Weekly Summary
Total Miles: 62.5 miles
This was a good solid week for me. My interval workout and long run this week were a real pleasant surprise as they went way better than expected. I was tired during some parts of the week but it wasn't that deep fatigue type of tired. My stomach issues from last week seem to be resolved and everything is going well as nothing really hurts. Back down week for Chicago Distance Classic. Hoping for nice weather - see everyone there!