Sunday, May 17, 2009

David Carruthers Training Log 11th – 17th May

Monday: AM Ran 9 miles solo averaging 7:35 per mile, took things easy after yesterday’s long run over the mountain at Castlewood and a hard race on Saturday night. I included the 5K course for Wednesday in the run. PM Ran 4 miles solo averaging 7:21 per mile, a total of 13 miles for the day.

Tuesday: AM Ran 4 miles solo in 30:14 averaging 7:32 per mile easy running with splits: 8:03, 7:36, 7:38, 6:56, left something in my legs for tonight’s speed work out. PM Intervals on the track, 2 miles up 5 X 800 with a 400m jog splits 2:50, 2;48, 2:47, 2:47, 2:40, 1 mile down and 6 x 70m strides in spikes, call it 10 miles for the day.

Wednesday: AM Rest & Recovery PM ST Louis Track Club road race 5K 2 miles up raced 5K in 18:56 a PR, 1 mile down, felt my legs from the speed work yesterday but happy with the effort, 1st in my age group 12h overall, I am now in a position to win the series age group. A total of: 6 miles for the day.

Thursday: AM Rest & Recovery. PM Rest & Recovery.

Friday: AM Ran 9 miles average 7:36 per mile, splits: 8:23, 7:45, 7:35, 7:49, 7:20, 7:05, 7:19, 7:01, 6:57 hot and windy PM Ran 4 miles average 6:57 per mile splits: 7:19, 6:58, 7;00, 6;30. a nice days work, it was hot and humid, welcome back St Louis summer. A total of: 13 miles for the day.

Saturday: AM Ran 9 miles average 7:26, splits: 8:05, 7:58, 7:43, 7;28, 7;25, 7:10, 7;13, 7;15, 6;42. I was feeling tired so I took things easy today. PM Rest and recovery. A total of:9 miles for the day.

Sunday: AM Long Run, I ran with Big River 14 miles in 1:42:00 average 7:17 per mile, splits 7:59, 7:37, 7:20, 8:03, 7:49, 7:20, 7:01, 6:55, 6:59, 6:45, 6:48, 6:45, 7:22, 7:04. the weather was wonderful, a nice run today PM Rest & recovery. A total of:14 miles for the day.

Summary: 65 miles, 1 race a PR, 9 runs. I am back to 90% now and ready to go to the next level, my focus next week is the Masters mile at the Festival of Miles where I am looking to run sub 5:00 min mile.

David Carruthers 17th May 2009

1 comment:

Anonymous said...

Dear Mr. Carruthers:
Running has certainly served you well during your "stay" in St. Louis...BUT...when will you be free to return to your home in UK, OR, di you plan to stay & reside in the USA?
Also, last year you said that you would post your comment(s) regarding the (your) legal issues with the DOJ. Do you still plan to write about this issue, or, is it FINALLY over and thus a "done-deal" for you and your family!
From "JC" (a fan)!