Monday, November 22, 2010

November Workouts

I am starting to become confident in the runner I am developing and have developed myself into for the past 3.5+ years. I am proud of the way I have coached myself, and have gotten myself to a level where I can compete pretty well in the 10K-Half Marathon. Of course, I haven't gotten my marathon right yet but at this point in time I am still young and it is important for me to furthur improve my times for the 10K this winter. Despite a dissapointing Chicago Marathon, I have built a solid endurance base of marathon training over the summer and throughout the fall, and now in November I have cranked up some nice hard workouts.

Outline of my November workouts below:

Nov 6: Track: 3X1600(5:03, 5:04, 5:04), 3X800(2:30, 2:30, 2:31)
400 Jog between 1600s, 200 jog between 800s

Nov 10: Track: 2X3200(10:25, 10:24), 1X1600(5:02),
400 Meter Jog Recovery between each set

Nov 14: Race: Veterans Day 10K: 32:58, 5:18 pace

Nov 22: MonoFartlek Workout: 22 minutes running followed by:
2X90 Seconds ON, 90 Seconds OFF
4X60 Seconds ON, 60 Seconds OFF
4X30 Seconds ON, 30 Seconds OFF
4X15 Seconds ON, 15 Seconds OFF
followed by 22 more minutes of running:
Total 64 Minutes.~10 Miles
This was the workout I did today which is a great Turnover Workout. Started at Old Angler's Inn and ran South on the Canal. You are supposed to start the 90 Seconds feeling like it is tempo pace and then progressing with each interval until you are running pretty quick the last 15 seconds. By the time you are done you are pretty tired but still aren't totally depleted. I felt pretty good and am ready for 10K #2 coming up this Thursday: The Turkey Chase!

I hit 3000 miles for the year so far after last week-already a yearly mileage PR by a lot. Before this the most I have ever run in one year is 2400. Maybe I'll hit 3400 by the end of the year?

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