Friday, April 29, 2011

Week 17 - 13,200' (236,080')

Maureen took this photo last week when she was in Woodland Park.

113 - 1,400' on Shut-In.
114 - 2,000' on dirt roads - Long run - 16 miles in 2:09 with 2 x 4 mile, 1,000' climbs. Did the first climb at 9:15 pace and the second one at 8:55 pace.
115 - 1,400' on Sleepy Gap trails.
116 - 1,900' on Shut-In.
117 - 3,000' up only on treadmill with a 7 mile at AeT in 1 hour. See this post.
118 - 1,500' on dirt road with 6x800 w/ 125' for each 800. 4:02, 3:55, 3:43, 3:41, 3:38, 3:29.
119 - 2,000' on Shut-In.

I felt strong this week and suprised myself with some of the paces I'm keeping on the quality days. Thursday's 6x800 is a good example of still getting a feel for where I'm at. I think reps 3/4/5 were almost perfect, exactly what I should have been doing. The last rep was just me getting out a little pent-up energy. I will definately start out with a little harder effort the next time I do these and try to keep my high/low much closer. My long run on Sunday went well considering my lack of (stupid) preperation. I was slightly dehydrayed when I started the run and didn't bring enough fluids with me for the 80 degree temps. So, I can atleast say I was able to do a little "suffering training."
I am noticing that my weekly milage is increasing a little and my running time is decreasing telling me that my training paces are getting quicker. 7 weeks until Evans and all is going well. Can't say what will happen on race day, but I'm much further along in training than I thought I'd be at this time.

Race Spectator

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