Members Area > Progress Journals & Experimental Routines
a fast and explosive donkey!
LBSS:
friday
- run 54:14, 8.83 km
saturday
- run 58:33, 9.67 km
- bouldering x ~90 mins
today
- 10-mile race pace practice
-- warm up
-- 3 x 10 mins w/4 min jogging rest (2.28km, 2.29 km, 2.30 km)
-- cool down
hillier circuit (i hope) than the race next weekend, because this was a little hard and average pace during the intervals was ~4:22. that is very near target 10-mile pace, but obviously a fraction of the total distance and not continuous. now a bit more pessimistic than i was last weekend.
- couch stretch
- groin stretch
- glute stretch
one thing bouldering has sparked is a desire to work on mobility and strength again. that's good.
LBSS:
- run 21:18, 3.52 km
just to stretch legs.
LBSS:
- run 37:39, 6.75 km
legs felt a little heavy.
LBSS:
- tempo
-- warm up
-- 1 km @ (4:11, 4:08), 90s jogging rest
-- cool down
last workout before race where i'll speed up. did not push at all, just getting the legs turning over.
LBSS:
friday
- run 38;15, 6.40 km
last little leg stretch before sunday's race
saturday
- bouldering x ~90 mins
fun, my hands are gonna hurt for a while until they adapt to this new activity. looking forward to that, though. i've always found working on grip strength very boring but i know how important it is.
today
- 10 mile race
-- warm up
-- 10 miles in 1:10:39 (watch), 1:11:02 (chip), 1:11:16 (gun)
very pleased. hit goal on watch although just missed it on the official time. more importantly, i ran a negative split (36:03, 34:59 official) and never red-lined. even had enough juice at the end to speed up for the last 100m or so and pass a guy i'd been trailing for the previous two miles. that means i'm learning and getting better at managing a race.
finished 172nd out of 3431 total finishers, which is also a slight improvement from my half marathons in terms of percentile placement. now if i could only get my training more consistent, i could really improve!
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