Tuesday, September 30, 2014

Tuesday 5X1K Speed Workout Pace 7:07. Finish the month with monthly mileage 254 miles.

Felt better after yesterday's rest. I called Hideshi last week
for the massage, and he went back to Japan. Will decide
later whether I need one with another guy.

Here are splits for the workout:

Split
Time
Distance
Avg Pace
Summary1:11:07.88.488:23
118:51.02.009:25
24:25.00.627:07
32:26.40.259:46
44:17.00.626:54
52:23.80.259:36
64:24.10.627:06
72:35.40.2510:22
84:24.10.627:06
92:41.90.2510:48
107:11.11.007:11
1117:28.02.008:44

Then add another mile(to make up yesterday's rest):

Split
Time
Distance
Avg Pace
Summary9:28.21.009:26
19:26.11.009:26
2:02.10.007:54

Sunday, September 28, 2014

Weekly Wrap up for Sep 22th to Sep 28th(Total 66 Miles).

Monday:         Easy 8 Miles. Pace 9:45.  Completed 9:27.
Tuesday:        5X1m speed workout. Total 8 Miles Workout pace 7:18(Completed 7:20)
Wednesday:   Rest
Thursday:      6 Mile Tempo. Total 8 Miles. Tempo speed 7:28(completed 7:34). 
                     Personal Training 30 min. Biking 4 miles
Friday:         Easy 8 Miles. Pace 8:45(Actual Pace 8:53)
Saturday:      17 Miles LSD. 1st segment 7 mile with pace 7:53. 2nd one 10 mile with pace 7:53
Sunday:        17 Miles LSD. Pace around 8:09.

Another LSD 17 miles with pace 8:09

This is the first time with two LSDs in one weekend
and with similar speed. Should not the same in the future,
this will invite injury. Not sure whether I need to skip
the easy run tomorrow, it depends on how the recovery
goes this weekend. Purchased one compression short
yesterday, and will try to wear it today.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary2:18:37.817.018:09
18:57.71.008:58
28:29.01.008:29
38:12.31.008:12
48:43.11.008:43
58:25.71.008:26
67:53.91.007:54
78:04.01.008:04
87:48.51.007:49
97:39.61.007:40
107:49.41.007:49
118:05.01.008:05
128:05.91.008:06
139:01.51.009:02
148:01.81.008:02
157:44.21.007:44
167:46.11.007:46
177:46.71.007:47
18:03.30.017:34

The last a few miles were good. Ate a gel on mile 13th.
Restroom break on mule 14.

Saturday, September 27, 2014

LSD 17 miles with pace 7:53.

It's very interesting that I ran twice today, and both pace was 7:53.

Planned to run earlier, but it was too dark. So I started first run around
6:37am, finished around 7:32. Here are the splits:

Split
Time
Distance
Avg Pace
Summary55:08.97.017:52
18:39.91.008:40
28:03.91.008:04
37:48.41.007:48
47:48.71.007:49
57:36.41.007:36
67:30.11.007:30
77:37.41.007:37
8:04.20.016:05

I started the 2nd one around 8:26. Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:18:57.410.017:53
18:18.91.008:19
27:43.61.007:44
37:48.91.007:49
47:49.11.007:49
57:45.61.007:46
67:45.61.007:46
77:50.01.007:50
87:51.21.007:51
97:57.31.007:57
108:04.91.008:05
11:02.20.016:38
I tried to find out which one is the easy one. Run easy 
first, then catch up the pace; or faster at the beginning?
I took one gel during the break. I should take another
one after mile 6th. Should do better next time.

My plan for the race, slow for the first two miles, follow 
the pacer till mile 6th. Then run faster after that.
Still control the speed till mile 20th. Then faster till the 
end. Hopefully I can do that. Need practice that strategy.