Wednesday, September 5 - 6.24 Miles
These miles will get easier, right? And they will pay off, correct?
6.24 slow ones, but they're in the book instead of copping out and crawling into bed a bit early. I went a little bit further on about the same out-and-back course that I did last night.
If interested, the course is here. The numbers aren't pretty, but I kind of tried to slow it down early (and for me, they're all slow!)
Out to Sierra Madre - 2.93 @ 10:44 (31:28.94)
Walnut to Colorado - 0.29 @ 11:04 (3:12.64)
Sierra Madre to Fair Oaks - 3.02 @ 11:06 (33:30.32)
Overall - 6.24 @ 10:56 (1:08:11.90)
When I tried to start following a plan last fall from Bill, he put that these runs should be much slower than my 5K pace (which right now is in the 9:40-9:50 range - want this to be about 9:20), but he had put some of these runs down at like almost at 12 minutes per mile.
I felt like I was going way slower than 11 minutes per mile tonight, but it was at the end of the day and it was after I walked 1.38 miles each way to/from dinner. So 9 miles on my legs.
6.24 slow ones, but they're in the book instead of copping out and crawling into bed a bit early. I went a little bit further on about the same out-and-back course that I did last night.
If interested, the course is here. The numbers aren't pretty, but I kind of tried to slow it down early (and for me, they're all slow!)
Out to Sierra Madre - 2.93 @ 10:44 (31:28.94)
Walnut to Colorado - 0.29 @ 11:04 (3:12.64)
Sierra Madre to Fair Oaks - 3.02 @ 11:06 (33:30.32)
Overall - 6.24 @ 10:56 (1:08:11.90)
When I tried to start following a plan last fall from Bill, he put that these runs should be much slower than my 5K pace (which right now is in the 9:40-9:50 range - want this to be about 9:20), but he had put some of these runs down at like almost at 12 minutes per mile.
I felt like I was going way slower than 11 minutes per mile tonight, but it was at the end of the day and it was after I walked 1.38 miles each way to/from dinner. So 9 miles on my legs.
posted by WalkSports.com | 2:19 AM
2 Comments:
Good work. I keep reminding myself in my schedule that anything other than my Tuesday speed or hill work is supposed to be slow. Nothing has gotten noticeably easier except my 3-milers and I'm hanging my hat on that as progress. For me, it's about the weekly mileage and endurance buildup, not the speed of the run. The ultimate question for Houston '08 will be can I keep a steady running pace through "the wall" and finish running.
My first plan for you was to slow you down on your easy days and speed you up for the harder days and cut your racing down some. That didn’t last long. You love doing events and we all love reading about them. You race so often that your events are your speed work and everything else is recovery or maintenance.
I'm working on a personalized plan for you that won't be found in any running publication. We’ll call it the “I’m Ready for a Marathon On Any Given Weekend” plan…(I wonder where that came from)…..and yes…it will address that 1” knee lift. :)
also – when my daughters were at Twin Creeks they didn’t have a XC team. I’m glad to see it at the Junior High and know that Waverly will have fun.
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