3/20-3/25 week wrap-up

I only ran tuesday through thursday this week because Olga and I attended the Real Marriage conference with Mark and Grace Driscoll. Extremely life altering by the way. Excellent stuff. The runs this week were very much recovery getting ready for a super tough week full of tempo runs.

Monday 3/19 tempo

Today was the longest tempo as of yet. 22 minutes. When i read that text from my coach (aka Dad) I didnt think I could make it. Here is how the run unfolded:

It started out well. The weather was cool and lovely. My first mile was goofed up due to a car nearly running me off the road and I had to stop momentarily. I hit 6:55 for the first mile (which is 10 seconds slower than planned). At the corner where I hit the home stretch, I am usually 8:50 and today I was 8:55. So I gained 5 seconds that I had lost in the first mile. My best 2.2 miles was 14:54 and today I was at 15:17. Right on pace to finish strong. As I headed up the final hill, I felt strong. About halfway up is when I started flailing. I hit 2.7 miles in 19:05 and was at 22 minutes at 3.18 (6:56 pace for entire run).
The run had its ups and downs (literally and figuratively) but I felt like a champ when I was done!

Calves are so sore!

Sunday 3/18 long run

Did 49 minutes.was cut short so I could do my man chores around the outside of the house.solid pace felt great.still experimenting with different lacing techniques on my left shoe

Friday 3/17 hill workout

Dad and I ran "dolly" which is, other than Brevard, is the hardest and longest hill i've ever run. Did 3 sets of 3 and one extra at the end. Great effort felt great afterwards.

Monday 3/12 mile time trial

This was my first time back on a track for a time trial. This was just to see where I am speed wise (with a little endurance mixed in). Judging by my splits, you can tell I am not so "light on my feet" like I was a couple years ago.
I split 77, 2:44, 4:29, and 5:50. This shows me that I have still have a little speed left in the tank but now I know what I have to work on.

I felt great and followed up with a 15 minute cool down run with dad.

Thursday 3/8 tempo

this week was all out of whack. Today was my first run of the week. It was a19 minute tempo run. I ran the same 2.2 mile course and then some. I ran a PR for the 2.2 miles (14:58) and finished 2.7 miles in 19 minutes.not too shabby.felt great

Saturday 3/3 Run

Since i am still one day off this week, today was just a 3o minute easy run. I must say, I am getting a lot better and finding a decent pace and sticking to it through the entire run. Felt great today. iced the shins when i was done due to slight soreness.

Friday 3/2 fartlek

Today was definitely the hardest workout to date. It very much tested my anaerobic capacity and it hurt a little in the lungs when I was done.

1 min jog, 2min hard, 1 min jog, 1 min hard, 30 sec jog, 30 sec hard (repeat 3 times)

I ran this workout around the park near my house and there are 2 semi long hills. After the third set, I added another 1min jog, 1 min hard, 30 sec jog, and 30 hard so I could finish at my house.

Felt great. Glad i got through this workout!

Thursday 3/1 tempo

Today was another 15 tempo run in the same 2.2 mile course. Last run was finished in 15:09 and tonight was in 15:08. I ran a PR and felt amazing. Heart rate was 180 when I was done.it was a hard effort. Shins were a little bit sore after.