No Run

Rained all day so skipped run.

6 Mile Tempo – 8.64 Miles Total

Warm up

Tempo – 6:12 Pace (Goal 5:35 pace)

Cool down

8.06 Miles Easy

7:50 Pace

Legs felt sore, what else is new? I almost didn’t run and had to stop several times because of torrential rain. Luckily Bear Creek Park stayed dry enough for me get 8 miles out of the way. Unfortunately rain is forecasted for the whole entire week. I can’t remember the last time that happened. What is this Seattle or something?

8.68 Miles Easy

7:22 Pace

I tried to run this as a progressive run but my legs were just too beat up. I ended running 2 miles with Kia, a 14:45 5k guy and then used a few people as rabbits to help me through the run. The legs are sore but I made it through another week of 60+ miles in the heat. I’m doing what I’m supposed to be doing. Hopefully one of these days it pays off.

There are a couple of races coming up on the 4th of July. I would like to race one of these but my schedule calls for a long run on Saturday and another 60+ miles for the week. I could just train through it and run it but I’m not sure what good it would do for me. A really slow 5k isn’t going to really do me any good. Its funny, I’m not really getting great results in my workouts but I keep plugging along and staying consistent. What the heck is my motivation?

Long Run - 11.57 Miles

7:07 Pace

I did this long run as a progressive long run. I started at 7:30 pace and worked my way down 5 secs per mile till I got down to 6:40 pace. Ran the last 4 miles with a buddy. Excellent run.

9.66 Miles Easy

7:28 Pace

I did this as a progressive run from 8 minute pace down to 6:35 pace. I’m going to try do more progressive runs. Hopefully this will help my endurance.

3 Mile 30/30 Fartlek – 5.2 Miles Total

• Jump Rope – 9 x 20 Each Leg
• 1.49 Mile Warm Up
• 5 Strides

4:35, 5:36, 5:01, 5:40, 4:49, 6:05, 5:02, 5:48, 4:59, 6:05, 5:20, 5:56, 4:51, 6:07, 5:02, 6:15, 5:08, 6:34, 5:22, 6:12, 5:12, 6:19, 5:23, 6:26, 5:05, 6:21, 4:57, 6:33, 5:16, 6:44, 5:12, 4:57, 4:46

• Time 16:23
• Pace 5:27
• .71 Cool Down cut short by torrential rain

My speed is definitely coming back a lot faster than my endurance. I was able to get down to sub 5 pace 7 times but it was clear my endurance just isn’t where it needs to be, particularly leg strength. These days when I’m doing tempos and speed work, my legs are the first things to break down. Maybe I’ll start out slower next time and then hope to pick it up at the end.