Training Log 8/3-8/9 2009Base Week 8
104miles on 10runs in 7days:
M: 8miles/ 7miles on Cranberry River Trail
T: 15miles on Greenbrier River Trail(GRT) -see below blog for Bear sighting!
W: 10miles with Marian on GRT/6miles(hilly)
T: 15miles w/8mile Steady State (43:42/5:28avg)
@Kanawha State Forrest so rolling roads
Splits: 5:33, 5:30, 5:30, 5:32, 5:21, 5:24, 5:28, 5:23
F: 9miles/6miles
S: 10miles w/SW(20x30seconds) at Coonskin
S: 18miles on CDR course w/bulk of run at 6:10-6:20s(60-70sec slower then goal MP was too fast for much of those miles based of the 60-70sec zone I wanted to keep)
Recap: Another solid base week of over 100miles. Next week I will start a 3-week phase of adding in Hill Sprints but doing so while keeping Lydiard Base principles in mind. So not a true Lydiard Hill Phase of 3 bounding workouts a week, not wanting to do that this build but maybe before Boston so I talked to Greg McMillan briefly and bounced my plans off him and he thought "1" hill workout added in for 3 weeks would be of benefit. I'm doing enough hilly running as it is already that my base has been great added leg strength that is developed through the hills. I hit solid easy runs this week Tuesday was good paced, Thursday Steady State at KSF is solid, and then the weekend of SW and the nasty conditions of the LR made for another good step forward in training. Sunday's mid 70's with humidity and dew point off the charts made 18miles feel more like 22. Glad I stopped when I did because we all know it is about stacking "hay in the barn" and not about "digging a hole" aka my spring dug a huge hole!
Strands: Lot's of great things happening. Some new uniforms that look pretty darn sweet have arrived in the strands office. Were looking forward to getting those. I have added a nice feature on the side of the blog that allows you to follow up to date news through facebook on Team Strands. Many people signing up every day to join the growing community of runners logging miles on Strands. I hope many more that read this blog will sign up or pass along the Strands link. I'm required to log my miles on Strands and feel in as much comments as I can on each run, so check it out for more detailed information if interested in my daily running and running thoughts!
THX AGAIN JASON....
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