Monday, July 13, 2009

9 Weeks to Lewis and Clark Marathon!

David Carruthers Training Log 6th July – 12th July

Monday: AM Easy recovery run 4 miles indoors average 7:30 per mile. PM Easy run 10 miles solo through the Park up Forsyth and back, it was cooler and nice, felt great with splits of: 7:31, 7:33, 7:12, 7:25, 7:13, 7:11, 6:55, 6:64, 6:25, 6:23. Nice run and a great start to the week, giving me 14 miles on the day.

Tuesday: AM 4 miles easy on the grass, my legs needed it! I could struggle tonight in my speed workout? PM Speed workout, 2 miles up, 5 X 1000M with 400M jog interval, splits: 3:23, 3:23, 3:20, 3:20, 3:23. I finished with 2 miles down, a great workout, giving me 12 miles on the day.

Wednesday: AM Rest & Recovery, last night’s workout was awesome and it is nice to have the morning off. PM Track Club Pace Series, 3 miles up, 2 miles pace race 2 miles add on with 3 mile down, splits 7:53, 7:12 7:03, 6:48, 6:48, 7:49, 6:38, 7:34, 7:04 7:04 on a warm humid evening, giving me 10 miles on the day.

Thursday: AM Rest & recovery. PM Rest & recovery.

Friday: AM Easy run 2 miles up 10 X 150M with 150M jog interval, 2.5 miles down, feeling good. PM Easy run 6 miles, solo in the Park, splits: 8:11, 7:23, 7:13, 7:06, 6:53, 6:25, average 7:12 per mile, hot and humid, giving me 12 miles on the day.

Saturday: AM Easy run 4 miles solo in the park in heavy rain, finished with 12 X 75M striders and 10 X 75M drills. PM: Rest & recovery, giving me 5 miles on the day.

Sunday: AM All Star 5K Race, 1 mile shake out, 2 miles up, 5K race, 2 miles down. It was humid as hell and a hilly course on Downtown St Louis, 8000 runners so the atmosphere was great, I was on my race plan at 1 mile but struggling, hung on in mile 2 and came back stronger in mile 3, not a great time 19:27 but good enough to win my age group (50-54) by over 1 min. PM Easy run indoors on the tread mill, 8 miles average 7:30 min per mile, just trying to hit my mileage target for the week, 16 miles on the day.

Summary: 69 miles, 10 runs, 1 race: a tough week of work, I did not get the conditions to go for that 5K PR but will next time for sure. Now I have 9 weeks to go to Lewis and Clark Marathon and if I stay healthy I should run very well. No racing next week but my miles target is huge at 80 for the week!

David Carruthers 13th July 2009

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