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to find a similar runWeek of March 13th, 2005
| Sun 3/13 | 18 | 10 minutes shake out.
2up. 2down. 13.1 - 1:12:05. this was tough. i had no vim, vigor, mojo, whatever you call it. got to the park kinda late and didn't go thru my full pre-race routine. didn't clear my watch either, so i didn't have enough room to capture what would be some very slow splits. pace was ok for the first mile, 5:18, and there were still 3 or 4 along for the ride. after the rollers on the west side and unfortunately before the great hill and the 3m mark, i realized that this was not going to be an easy day. nothing felt smooth and the pace was kinda all over the place. at 3 miles there was one guy left, so even though he wouldn't take the pace, i kinda let him dictate it, speeding up and slowing down sporadically trying to get him to either take the pace or drop. he did neither. he did clip me at least a dozen times though, which started to tick me off, afterall this is the road, not the track, and there is plenty of room. once, twice, that's ok, as long as you apologize, but he didn't. i spent the second loop of the race thinking about how nice it would be to drop out around 10, that since this wasn't a fast day, as a workout 10 would be good enough. the problem was there was somebody filming on a bike and i felt a little funny about just pulling off the course on film, though i'm sure that would have been funny for the editors. anyway, somewhere around 10.5 miles this guy actually pushed me, and that pissed me off. as we finished off the last up hill on the east side i turned it up a little and apparently that was enough for him. i ended up winning by a sizeable margin running 5:18 and 5:21 on the end. i am pleased with the effort i gave on a subpar day, and on a tough course. it gives me confidence in my fitness and i know that i will run well on a good day. |
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| Mon 3/14 | 8 | hour easy.
i thought i was going to be very sore today, but so far, so good. |
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| Tue 3/15 | am | 13 | 90 minutes. loops in 17:00, 16:40.
still cold, especially up the west side getting to the park. felt decent. |
| pm | 6 | 45 minutes from work to the armory to watch marc's workout |
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| Wed 3/16 | am | 6 | 47 minutes. |
| pm | 8 | hour with marc |
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| Thu 3/17 | am | 6 | 47 minutes.
something going on in the battery this morning, fractured route. |
| pm | 11 | 2up. 7x1600. 2down.
1minute recovery. 1600 - 5:16.9 (79.9,78.7,79.6,78.6) 1600 - 5:16.7 (78.3,80.2,79.6,78.7) 1600 - 5:17.1 (78.5,79.3,80.6,78.8) 1600 - 5:13.8 (78.0,79.3,78.4,78.2) 1600 - 5:13.3 (77.9,78.9,78.7,77.9) 1600 - 5:17.0 1600 - 5:13.7 (77.7,78.9,79.4,77.7) wasn't sure how well this was going to go after sunday's effort. i'm still achy in spots, so largely i'm satisified with this. felt good thru 5, 6 and 7 were a little rough. brought the wrong watch and messed up 6 as well. marc timed 6. thanks to him for sticking around and providing motivation. |
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| Fri 3/18 | am | 6 | 46 minutes. seems like last night's workout actually got some of the aches out of my body. |
| pm | 8 | hour with marc |
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| Sat 3/19 | 8 | hour with marc |
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| Week 11 Total | 98 | Miles To Date: 1101 (avg: 100.1/week) | |
| 2005 Miles: | 4108 |
|---|---|
| Avg per week: | 79 |
| Max: | 116 |
| Min: | 25 |
