Thursday, November 29, 2012

Weekly Log: 11.26.12 - 12.2.12

Monday - Smithfield, RI - 4.1 miles

Just a short run on the paths around the Fidelity campus.  I'm kind of bored with these paths but since I'm staying out of the woods and the surrounding roads were pretty busy with morning rush hour I just stuck to the local route I knew.  Next week I should have more time to run - I'd like to explore some new roads up here.

Tuesday - 0 miles

Ab Ripper X - 20 minutes
4 x 15 push-ups

Wednesday - 0 miles

X Stretch - 60 minutes.  This is the P90X stretching video.  I want to incorporate stretching/yoga sessions into my workout schedule to improve flexibility and decrease risk of injury.

Thursday - Bryant Track - Smithfield, RI - 7.4 miles

I wanted to do a ladder workout today but my inexperience with this type of speed session hindered the quality.  This workout definitely wasn't as challenging as it should have been.

Today's interval session was a 400 / 800 / 2 x 1200 / 800 / 3 x 400 (I added two 400s at the end since I wasn't taxed.)  I ran 'em at a 6:30 pace after reading that all the different distances should be run the same in order to improve pace performance.  I figured a 6:30 pace would be challenging for the 1200s but I was wrong.  I didn't find it particularly difficult to maintain that pace throughout the workout so I should have made 'em all faster.  I sped up for the last 400 and then added two more since I didn't feel like I worked that hard today.

On the plus side I'm planning on running the Newport 10k in a few weeks.  I'm looking at running around a 6:30 pace (which inspired the pace for this workout) so I feel confident I should be able to maintain that pace and then some for the race.

I just looked up my potential 10k time using the VDOT calculator and my FOP 5k time of 18:42.  It says my 10k time should be around 38:52.  That seems pretty optimistic and would mean I would be running 6:15 splits.  I probably should have used that time for my intervals instead.

Friday - Smithfield, RI - 5 miles

5 x 15 push-ups
Ab Ripper X - 20 minutes

I had a dream last night that I was running on a long rocky trail.  It was a steep downward descent and in the distance the glistening ocean awaited me.  The sun was shining and the marvels of nature were everywhere.  Then I remembered I wasn't supposed to be running on trails, turned around and woke up.

My dream run came back to me as I was running the Fidelity paths that border the vast network of dirt bike trails.  They were tempting but I stayed the course - I think my ankle is getting stronger and I mean to keep it that way.  I tried to push the pace on a steep hill segment to make up for yesterday's sad track effort.  Otherwise I just ran the same old paths I've run many a time before.

Not a particularly memorable run but a good workout day overall. 

Saturday - 0 miles

Sunday - 0 miles

I had planned on a long run today.  But the top of my foot was achy, I had to load up the fire and get it cooking and my daughter woke up earlier than usual.  All good enough excuses for me to bow out for the weekend.   I felt a little odd taking the entire weekend off from running but I think it was good to give my feet a break.

Weekly mileage: 16.6 miles


Year to date: 1,161.6 miles

1 comment:

  1. VDOT is addictive but so beneficial. It really works. Believe in it. If it says you can do it, just go out and do it!!
    See you in Newport.