David Carruthers

David Carruthers Training Log 22nd June – 29th June

Monday: AM Ran 7 miles, what may look like a nice easy recovery run! Hell no it was a slog in 91 degrees and 57% humidity average 8:30 min per mile PM Ran 6 miles easy indoors on the tread mill it is such a good feeling to be in the air-conditioning! Giving me a total of 13 miles for the day.

Tuesday: AM Easy run, 4 miles indoors average 7:30 per mile it was again over 90 degrees outside. The track workout tonight is going to be brutal. PM Speed workout 2 miles up 6 X 600 with a 300 jog interval in 2:05, 2:03, 2:02 2:01 2:00 1:57, 2 miles down a very nice work out, it was 95 degrees! Giving me 11.5 miles on the day.

Wednesday: AM Rest & Recovery, I was feeling good enough to run but elected to rest. PM Track Club Pace Series 2 miles up 3K in 11:56 (target 12:00) 2 miles add on with 1 mile down giving me 7 miles on the day again it was in the 90’s and humid.

Thursday: AM Ran 4 miles easy indoors average 7:30 per mile pace. PM ran 9 miles in the park with Abdul at 8:00 min per mile pace it was just crazy hot feels like 100 degrees!!! Giving me 13 miles on the day.

Friday: AM Rest and recovery PM Rest and recovery.

Saturday: AM Easy run 4 miles indoors it is already 95 degrees! and the forecast is to be over 100 with very high humidity. PM Easy run 8 miles indoors average 7:30 pace I got into the zone after 2 miles a real easy run, giving me 12 miles on the day.

Sunday: AM Long run with Big River Team 16 miles the weather has broken and it was tolerable this morning, through the park and around the Clayton loop with a 3 mile add on. PM Rest and recovery and Big River team meeting!

Summary: 73 miles, 10 runs, Wow what a week the weather has been a real challenge and I feel like I have run 150 miles!!! I am looking to taper a little next week but keep the speed work outs hard to be ready for the Makland Mile on Saturday.


David Carruthers 29th June 2009

www.davidcarruthers.com