Week Log: 18 May - 24 May 2008

Sunday 18 May 2008
13.1 Miles / 1:40:46
Today was the Colorado Colfax Half Marathon. I decided to just run this as a long run. Surprisingly, I felt pretty good and was able to negative split the event. My calf was tight throughout, but it never really bothered me. When I felt it a little more, I just eased back the pace a bit.

This is a great way to start this week and I felt good, especially after doing 75 minutes yesterday.

See race report here.

Monday 19 May 2008
0 Miles
Weights at the gym

Tuesday 20 May 2008
9 Miles / 1:13:00
The plan today was to do mile repeats again. I was not sure how I would feel after the long run on Sunday, but I figured this was the only way to get back in shape. Plus, my calf was feeling OK so I thought I would go for it.

Last week, I did 4x1M on the treadmill with a 1/4 jog. Today, I thought I would do this at Waterton Canyon between the two and three mile markers. This meant that the first and third would be slightly uphill and the second and fourth would be slightly downhill. What I didn't realize until I started was that the uphill miles would also be in to he wind.

After a two mile warm up, I dropped my H2O bottle and shirt and started out on the first mile. I hit it in 6:39 and then jogged 1/4 mile up the hill before turning around and running the second mile. I did this one in 6:20. I then jogged the 1/4 mile to my bottle, got a drink and started the third mile. My legs were really tired at this point and the wind had picked up, so I decided to only go 1/2 mile and then jog 1/8 mile and then do another 1/2 mile. I did this on the way back too.

So, the workout turned into 2x1M with 1/4 mile jog followed by 4x1/2M with 1/8M jog. I was happy with the workout because my legs were very tired, but I would have liked to have done the 4x1M. The good news is that there was no tightness in my calf!

Splits - 6:39/2:55 (1M/Rest), 6:20/2:50, 3:18/1:43 (1/2M/Rest), 3:20/1:42, 3:01/1:36, 3:00/2:22

Wednesday 21 May 2008
4 Miles / 31:10

Thursday 22 May 2008
10 Miles / 1:17:31
My plan was to do a three mile tempo run but as I got into the warm-up, I realized that I was not feeling the greatest and that I should just do the whole run as an easy run. So, that is what I did. I ran the Frosty's Frozen Five 10M loop at Chatfield. I was going to do a three mile warm-up and then run a tempo to mile six and a four mile cool down. But, I just made it an easy ten miler instead.

I ran the first 5M in 38:45 and the second in 38:46 (but the last mile was 7:20). Overall, I felt OK. The last three miles didn't feel the greatest and I am glad I didn't do the tempo run. I will hold that until next week.

Friday 23 May 2008
0 Miles
Weights at the gym

Saturday 24 May 2008
6 Miles / 54:54

Week Total: 42 Miles / 5:37:21 (8:01 pace)
Overall, this was a great week, except for the last two days where I picked up a bug of some kind. The 13 miler on Sunday was great as was the workout on Tuesday. Even though I felt bad on Thursday, I still did a ten miler, which was something I haven't done in the middle of the week in a long time. I just hope I get over this bug ASAP.