USATF

USATF

Monday, August 18, 2014

8/4-8/17: 106 & 110 miles/week

These past 2 weeks went very well.  My fitness is improving, especially when I did the hard 18 miler I noticed myself getting into the "zone."  On 8/24 I am racing the Annapolis 10 Miler.  The goal is to get sharper and this run will help me do that, and get a week off from another 20-25 mile long run.  10 miles sounds like a sprint to me now.  I want to run this so I get the effort in, I don't really care about time, plus its a hilly course and the times will be slow.  Nevertheless I am looking forward to running hard.  Should be fun!

8/4: am: 7 miles + Strength Training
pm: 4 miles

8/5: Track: warm up, drills,
2 x 600, 6 x 400, 6 x 200, all at 4:37 pace, with 1 lap jog recoveries
11.5 miles total

8/6: am: 3 miles
pm: 9.5 miles

8/7: am: 12 miles
pm: 5 miles

8/8: am: 5 miles + Strength Training
pm: 8 miles

8/9: am: 10 miles
pm: 6 miles

8/10: am: 18 miles quick: 1:41:00(5:30's), + warm up/cool down= 19.5 total
pm: 5 miles

Total: 106 Miles

8/11: pm: 6 miles + Strength Training

8/12: am: 10 miles w/ Jake Klim
pm: 5.5 miles

8/13: am: 6 miles
pm: Track: warm up, drills, 2 x 2400m: 7:40, 7:38 (5:06 pace) w/ 1 lap jog between
8 miles total

8/14: pm: 17 miles in Poolesville

8/15: am: 6 miles + Strength Training
pm: 10 miles

8/16: am: 12.5 miles @ Riley's Lock, said hello to QO XC team
pm: 5 miles

8/17: am: 20 miles in Rock Creek
pm: 3 miles

Total: 110 miles

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