10.18 4 miles easy
10.19 7 miles at a comfortable pace. Splits were 6:54, 6:40, 6:43, 6:46, 6:37, 6;26, 6:27 (46:33).
10.20 8.5 miles on the roads around New Castle in 51:33. This was a sweet workout I think. I started out the first minute sort of jogging and then decided to do a hybrid tempo workout and picked the pace up and ran my first 1.25 miles in 6:58, jogged for .5 mile, ran 1.25 miles in 6:29 (mile in 5:11 and then a 78 quarter mile), jogged for .5 mile, then ran .5 mile in 2:33, then jogged for .5 mile, then ran .25 mile in 73, then jogged .12, then ran .25 mile in 72, then jogged for .25 mile, then ran .5 mile in 2:39 (Started feeling tired now), then jogged for .25 mile, then ran .25 mile in 76, then jogged .12, then ran .25 mile in 76, then jogged .5 mile, then ran 1 mile in 5:49 (I just wanted to break 6 minutes), then jogged .25 mile.
All in all, I think this was a pretty sweet workout--definitely some hills, which slowed me down on some of these splits---so I believe there was real value here.
10.21 6.5 miles on a treadmill at 4% incline. (46:50)
10.22 5 miles AM (35:54). 5.5 miles PM. 1.5 mile warm up. 2 800's with 400 meter jog recoveries. 2:27, 2:26. Then 2 400's with 200 meter recoveries at 69,69. 1.75 mile cool down.
Honestly--I have lost some speed and I know deep down my legs are still fried from all my training. But, I am going to push through and then taper the last 2 weeks before the seacoast half. In either case, I need to continue interjecting some speed into my workouts, because I felt the lactic acid building up big time in that second 800.
10.5 miles total for the day
10.23 5 miles am with 2 800's mixed in with a quarter mile rest in between at 2:35, 2:33. 3 miles pm 3 miles with some sprints mixed in at my son's cross country championship.
10.24 9 miles in 62:44.
53.5 miles total
A blog about existence and running and one man's futile attempt to integrate the two.
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