Racing

Racing
contact me at e.senseman@gmail.com

2/12/2012

Week of 02/06 - 02/12

02/06 (Monday): off

02/07 (Tuesday): AM 12.5 miles, 1hr:30, 7:20/mile. Out-and-back along Capitol City trail to the Arb. A nice morning, but really windy around Lake Monona.

02/08 (Wednesday): AM 9.5 miles, 4 x 1mile repeats with 400m jog in between, at the Shell with Fran. Awesome workout: 5:24, 5:23, 5:19, 5:16. We did in reality what we had planned in theory: start in the low 5:20s and speed up each mile. It's not always easy to execute a mile repeat workout with consistently faster miles. Well done. PM 5 miles, :35mins, 7min/mile. Easy miles around part of Lake Monona.

02/09 (Thursday): AM 13+miles, 1hr:34, 7:10/mile. Out-and-back on the Cap City trail. Beautiful blue skies, a bit of wind, and plenty of sunshine.

02/10 (Friday): AM 8+ miles, :52, 6:31/mile. Went for a race-pace run but the tempo was a bit too quick. It dawned on me this week that I have not yet done any runs at race-pace. Hopefully, after I get another two or three of these in, I'll have the pace down. PM 5 miles, :37, 7:30/mile. Easy miles in nice, cool temperatures just as it was getting dark.

02/11 (Saturday): PM 16 miles, 2hrs, 7:30/mile, out-and-back to the Arb. I had planned to run at 6am but when I woke up at 5am it was 6 degrees (Fahrenheit) and -12 with the wind chill. Held off on the run until the afternoon when it was a balmy 14 degrees. Lots of wind, which made it tough, but also lots of sun. Felt good.

02/12 (Sunday): AM 12 miles, 1hr:17, 6:30/mile. SMR loop + 1 mile. Did a 2 x 4mile with an easy mile in between. First 4 in 6:19, 6:20, 6:22, 6:07 (25:08); second 4 in 6:12, 6:06, 6:02, 5:54 (24:14). After two easy miles to start, my legs were feeling tight but they felt much better half way into the first set. However, my legs were struggling to keep up the tempo on some of the inclines and into some nasty headwinds. The first half of the run was into a strong headwind while I ran the second half with a nice tailwind. The times reflect as much, since the effort was approximately equal on both 4 mile segments.

Totals: 81 miles, 9hrs:40. Another excellent week. I really need to hold back this upcoming week and let my legs get some rest, since the marathon is just two weeks out.

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