Monday, June 1, 2009

David Carruthers Training Log 25th – 31st May

Monday: AM Rest & Recovery. PM Rest & Recovery.

Tuesday: AM Easy run, 4 miles solo average 7:30 min per mile, I was feeling rough my legs are heavy and sore, did some extra warm down and drills, felt better after that. PM Intervals on the track, 2 miles up, 5 x 1200 with 600 jog intervals, splits 4:12, 4:10, 4:14, 4:13, 4:36 the last one was murder, one mile down 12.5 miles on the day.

Wednesday: AM Rest & Recovery PM Easy run, 12.5 miles 6 miles with the STC one loop of the park, kicked in the first 4 miles hard and the last 2 miles hard again, feeling strong, we ran in a thunder storm, it was nice and cool if very wet!

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 Tempo run 8 miles average 6:50 per mile, 1 mile up 5 miles tempo splits 6:54, 6:50, 6:45, 6:41, 6:19 2 miles down, a nice work out.

Saturday: AM Rest & Recovery PM Rest & Recovery.

Sunday: AM it is hot and I am still tired so taking another rest day today.

Summary: 41 miles, a planned down week after 5 hard weeks. I am human! and needed the extra rest this week. Now it is time to push on again and start to get the mileage back up for the beginning of my marathon training segment at the end of June. The hot humid weather is the St Louis altitude training conditions, it whips you into shape and sorts the runners from the joggers! Next Wednesday is National Running day here in the USA, happy running.

David Carruthers 1st June 2009

No comments: