Tuesday, May 12, 2009

David Carruthers Training Log - 4th May

Monday: AM Ran 6 miles solo averaging 7:20 per mile, feeling a little stiff from yesterdays long run, but getting back to my old self, I am happy with the negative splits: 7:57, 7:39, 7:28, 7:14, 7:09, 6:35. PM Ran 4 miles solo, I am feeling better and ran negative splits again: 7:20, 7:13, 7:06, 6:24, nice work, 10 miles for the day.

Tuesday: AM Ran 4 miles solo average in 7:17 per mile easy running with splits: 7:59, 7:23, 7:11, 6:37, left something in my legs for tonight’s speed work out. PM Intervals on the track, 2 miles up 10 X 400m with a 200m jog all in 80 to 78 seconds, 1 mile down 15 min stretching and some drills. A tough day today, but productive, call it 10 miles for the day.

Wednesday: AM Rest & Recovery PM ST Louis Track Club road race 4 miles, 2 miles up raced 4 miles in 26:42, felt my legs from the speed work out on a hilly course, but happy with the effort, 2nd in my age group 16th overall, splits: 6:30, 6:28, 7:25, 6:17. & 1 mile down. A total of: 7 miles for the day.

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

Friday: AM Ran 4 miles indoors, average 7:30 per mile, plus a X train session, there was thunder storms and a tornado watch in play! PM Ran 6 miles solo in 42:55 I got rolling after 3 miles, splits: 7:57, 7:22, 7:23, 7:00, 6:42, 6:25. a nice run feeling good and stronger by the day.

Saturday: AM Ran 3 miles shake out nice and easy splits: 7:50, 7:25, 6:40. PM South City Road series 5K Race, 2 miles up 5K race and 1 mile down. I ran well 2nd in age group and ran a PR in 19:13, splits per mile 5:57, 6;06, 6;33, within two weeks I will be ready to correct that last mile and go well under 19:00, I feel about 80% fit right now

Sunday: AM Long Run, I ran with Big River at Castlewood State Park, it was flooded so we took the mountain trail! And after last nights run, I went slow and easy, running 90 min, 10.25 miles. PM Rest & recovery.

Summary: 56 miles, 2 races (both PR’s), 9 runs, I am back on track and shall continue to build my millage over the next 4 weeks.

David Carruthers 12th May 2009


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