Friday, April 4, 2008

Week 14 – Training Report

I am writing this on Friday, before the week ends, but tomorrow we have the ½ M Spring Classic.

S: The week started with a 20 mile “aided run”, organized by Vertical Runner. Because I had a presentation at Church (for Greek Independence Day) I could not run the entire 20 miles, so I got up at 6:00 am, went to Boston and at 6:30 I started running toward “Happy Days” parking lot where the group would start at 7:00. I met the group at mile 5.2 on 303, and then turned around and continued with them. We turned left on Akron Peninsula, then right on Bolanz, left on Everett then right on Oak Hill, up the infamous Oak Hill (I had to walk there), then continuing to Major, to Stine Road, then left on Riverview and I ended in Boston with 17 miles (the rest continued back to the start point).

Somehow my watch was stopped for 2-3 miles so I had to guess the time and mileage. Time: 2:24, average pace 8:28, mile splits: 8:55, 8:27, 9:10, 8:41, 8:23, 7:57, 8:25, 8:37, 8:37, 8:28, 10:03, 8:42, 9:08, 8:07, 7:59 (down Stine Rd it is easy to go fast!) 8:54. Overall, it was a nice run!

M: rest
T: Run w/Liz 1 mi, then continuing to Columbia and back. I was a bit tired and had to walk for ¾ miles. Stereo Club meeting in the evening.

W: With Dan tempo run at the Bike & Hike trail. We started with an easy 2 mi. for warm up. Then fast 6 miles and then easy 1 mile. My mile splits: 8:52, 8:26 (warm up). 7:29, 7:31, 7:48 (At first I was following Dan, running the planned 7:30 but then I started slowing down. I turned around first so Dan can catch up for me, but I started running really fast so I finished ahead of Dan) 7:10, 7:01 (!!). 8:07 (Start of cool down) 12:34. I enjoyed it!

T: Easy run, 5.7 mi at EH alone (Liz is out of town)
F: Rest
S: Spring Classic 1/2M (tomorrow!)

Totals for the week: 50 miles, 169 lbs

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