David Carruthers

David Carruthers Training Log 1st – 7th June

Monday: AM Ran 6 miles solo in hot humid conditions 83 degrees, took it easy running at an average of 7:40 per mile. PM Ran 4 miles solo, it is not getting any cooler 90 degrees! averaging 7:30 per mile, giving me 10 miles for the day boy it was hot!

Tuesday: AM Easy run, 4 miles solo at an average 7:25 min per mile, again hot and humid 81 degrees. PM Intervals on the track, 2 miles up, 4 x 1 mile with 800 jog intervals, splits 5:42, 5:45, 5:45 5:53 1 mile down 12 miles for the day.

Wednesday: AM Rest & Recovery I am trying to be carful with two a day work outs and listen to my body PM Easy run 10 miles, 2 miles solo then 6.25 miles with the track club and 2 miles down, splits: 7:30, 7:30, 8:16, 7:36, 7:14, 6:58, 6:40, 6:10, 7:30, 7:30! I am feeling strong again, 10 miles for the day.

Thursday: AM Rest & Recovery. PM Easy run, 7.75 miles average 7:04 per mile, splits 7:31, 7:16, 7:11, 7:05, 7:20, 6:53, 6:22 a nice run warm and windy! 7.75 miles for the day.

Friday: AM Easy run 4 miles solo, I am trying to save my legs for tomorrow! Splits 7:29, 7:37, 7:19, 6:52 it was hot and dry. PM Rest & Recovery. 4 miles for the day.

Saturday: AM 5k road race, 2 miles up 5k race in 19:53, 2 miles down, hot and hilly course made a fast time difficult, I came 11th overall and 1st in my age group, still 1st in the series standings for my age group 50 – 60 PM Rest & Recovery, 7.1 miles for the day.

Sunday: AM Long run solo 16 miles averaging 7:30 per mile, hot and a little humid I ran over the hills in the park. PM Rest and recovery, 16 miles for the day.

Summary: 66 miles, 9 runs, the 5K race time was a little disappointing but you can’t run PR’s every race. I won my age group and all the times were affected by the course and the weather. It is good to get the miles back up. I am on track with my base preparations for the marathon training segment starting soon.

David Carruthers 1st June 2009

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