Training Log: Week 3

Tuesday, June 22:
15 minute warmup, 4×100 strides, 2 Miles 17:53, 4 x 1 mile tempo (8:25, 8:31, 8:24, 8:21) with 1 minute jog after each, 2 miles 17:54, 12:29 cooldown

Total: 18.05 km (11.21 miles), 1:42:29, 5:41/km (9:09 miles)

First indication that this is not going to be a walk in the park – 4th mile of tempo run, and the following 2 miles at marathon goal pace, were REALLY difficult.  Could barely walk the cooldown…

Wednesday June 23:  5km 24:02 (4:48/km – can I figure out how to run slowly? ever? no…), 5 x100 strides:  Total 5.4 km, 25:40

Thursday June 24: 15 minute warmup, 4×100 strides, 70 minute run, (uphill at the very end for a minute), 15 minute cooldown:  Total 18.06 km, 1:41:28 (5:37/km)

Saturday, June 26: 8.05 km, 45:51 (5:42/km) – slower than Wednesday, anyway…

Sunday, June 27: 19.32 km, 1:47:20 (5:33/km) – 9:12 miles on the way out, 8:41 miles on the way back – 4:55 last km – felt good all the way through.

Weekly total: 68.88 km

Monthly total as of June 27th: 207.01 km


4 Responses so far »

  1. 1

    Reem the running machine said,

    Tuesday June 22 is a nightmare day! Jesus, it looked so much easier on paper than on the blog!!!
    Don’t even have the time to do it! Will not run the 15 min before and after maybe, just maybe I can.

  2. 2

    Reem the running machine said,

    Tuesday’s run; a nightmare…incomplete.
    Looking forward for easy run on Wednesday.
    Thursday looks challenging but at least no tempo. Dedicating 3 hours for the run! Enjoy a double workout of golf and run on thursday.

  3. 3

    Reem the running machine said,

    Wednesday:5km at 26:21,
    5×100 strides on track.

    Thursday a.m. TUT up the Bayview Extension: easy. Good start but Humid.
    70 minute run = 16.5 km
    did not run the 15 min. warm up and cool down because, simply put,
    these long runs are KILLING ME! Nearly got run over in the cemetery
    by a Korean (and their soccer flags) funeral procession. See, I said
    running is going to kill me…

    Friday: zzzzzzzz biggest workout will be me lifting a beer.

  4. 4

    Reem the running machine said,

    Had an amazing run yesterday…little rain, relatively cool but humid and I took it easy knowing this is the longest run I have ever undertaken.

    Completed 12 miles in 1:55:15. My knees are pretty sore..not just because of yesterday..I think will ice all week. Used 1/2 orange juice 1/2 water in 2 of the 4 bottles and it was way better than the gel to consume and it gave me solid vibes and instant energy.

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