David Carruthers

David Carruthers Training Log 18th – 24th May

Monday: AM Ran 9 miles solo averaging 7:09 per mile, splits: 7:50, 7:14, 7:06, 7:16, 7:25, 6:56, 7:04, 7:05, 6:30 feeling strong a good work out. PM Ran 4 miles solo, tempo pace cut down in 26:23 splits 7:29, 6:32, 6:20, 6:08, averaging 6:37 per mile, I was flying, I hope I feel this good on Saturday!

Tuesday: AM Rest & Recovery. PM Intervals on the track, 2 miles up, cut down ladder 1600, 1200, 800, 400 ½ distance recovery splits 5:50, 4:20, 2:40, 1;11, 1 mile down + 4x 70m strides, 6 miles on the day.

Wednesday: AM Rest & Recovery PM ST Louis Track Club Road Series 2 miles, 2 miles up raced 2 miles in 11:44 a PR, 7th overall, 2 miles down, ran a hard 1st mile then cursed in to win my age group and the series age group, splits were 5:40, 6:04. A total of: 6 miles for the day. I need to be carful and get in some rest for Saturday.

Thursday: AM Rest & Recovery. PM Ran 4 miles solo it was very hot and humid, my legs feel like crap! Did extra stretching and drills to warm down.

Friday: AM Rest & Recovery. PM Rest & Recovery

Saturday: AM Ran 3 miles shake out I am feeling worse than crap! Plan to take a nap this afternoon PM Big River Festival Of Miles 2 miles up 1 mile race in 5:12 a PR! 2 miles down went out too fast but happy with the run, I will go sub 5:00 on July 4th in the Mackland Mile.

Sunday: AM Long Run, I ran with Big River and guest Leo Manzano USA Olympian 10 miles 7:36 per mile, my legs were shot hence only ten miles but it was a thrill to run shoulder to shoulder with and Olympian over half my age.

Summary: 47 miles, 2 races and 2 PR’s a good habit! , 8 runs lower mileage but a tough, tough week. I am back to normal now and ready to go to the next level, one more month of fun before buckling down to Lewis and Clark Marathon preparation

David Carruthers 28th May 2009

www.davidcarruthers.com