Sunday, April 6, 2008

Training week 3/31-4/6 - 12 weeks to Mohican

This week I wanted to go back to 80-85 miles and straddle the line between having an intense training week and being well-rested enough for the Spring Classic Half Marathon on Saturday. I think I was able to do both.

4.5 miles easy

AM: 8.05 miles
PM: 4.2 miles
Total miles for day: 12.25

AM: This was my first speedwork session in a few months and it proved to be a rewarding experience as I prepare for the Cleveland Marathon and Mohican 100. Here's how it went:

Warmup with striders: 16:00 minutes
1600: 5:45
400R: 1:58
1600: 5:47
800R: 3:54
1600: 5:47
1600R: 7:39
Ran from track back home: 16:30
Total miles: 9.0

PM: 4.25 miles

Total miles for day: 13.25

AM: 8.25 miles
PM: 4.5 miles
Total miles for day: 12.75

8.4 miles on the Bridal Trail in South Chagrin Reservation

Finished the Cleveland Spring Classic Half Marathon in 1:22:48, finishing 8th overall to set a new half-marathon PR. This was one of my best races, and I didn't even really taper for it except for not doing my night run on Friday and a tempo during the week.
Warmup and cooldown totals: 4.25 miles
Total miles for the day: 17.4

Ran with SERC 15 miles, holding about a 7:45 pace. I was a little sore and tired from Saturday's half marathon so I decided to take it easy on Sunday and recover for next week's 100 miles.
Total miles for day: 15 miles

Total miles for week: 82.5

Next week's goal is 100-105 miles, with a strong speedwork session sometime on Tuesday or Wednesday where I want to do 4x1600s at an average of 5:43 pace.

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