Motivated by General Geekery

Pikermi Training Week 3: Pulling a Fast One!

Written By: der5er - Sep• 12•10

What a great week for running!  First, you’ll notice that I decided to stop annoying you with daily training updates.  I had 5 workouts and 2 rest days this week, and zero posts on this blog until today!  Seriously, we had beautiful weather for running this week, every morning was below 70 degrees when I set out to run.

Last Sunday’s run was already covered.  Monday was a rest day, and Tuesday was a great track workout.  I averaged 8:17/mile with my fastest lap at 7:24/mile.  It was great weather and I felt great running it.

[If you don't see the maps in this post, be sure to visit!]

Wednesday was an easy 30 minute run.  I took the instructions seriously on this one.  I kept my pace at 8:57/mile and my heart rate in zone 3 for 30 minutes. This was a good “clear my head” run, because I didn’t have to think about keeping pace, it just happened naturally.  I really like that 8:57/mile is now an easy pace, and feels natural.  That used to be a tempo run for me, and I had to work to maintain it.

[If you don't see the maps in this post, be sure to visit!]

Thursday was, I think, the best run all week.  My training plan  called for a medium intensity 1 hour speed workout.  I maintained an 8:31/mile pace and managed to wrap up 7 miles in one hour.  This is really fast for me, especially maintaining that pace for 7 miles.

[If you don't see the maps in this post, be sure to visit!]

The only downside to this fast run was that it left me a little sore, and that affected my run on Saturday.  Yesterday, the training plan called for 1 hour 15 minutes at an easy pace.  I decided to shoot for a full two hours or 13 miles, whichever came first.  I felt good starting out, but my legs did feel a little sore.  By the time I made my way around Sunday Park and started heading back, I noticed that it was getting harder to maintain an even pace and my legs were really feeling it.  When I got back near home, around the 10 mile mark, I decided that I would cut the run short at about 11.25 miles and 1 hour 42 minutes.  Not really a bad run, but my legs really felt beat up.

[If you don't see the maps in this post, be sure to visit!]

Here are my stats so far:

Week 1 (8/22 – 8/28):

  • 23.49 miles.
  • 3 hours, 44 minutes total time.
  • 9:32/mi average pace.

Week 2 (8/29 – 9/4):

  • 31.93 miles.
  • 4 hours 48 minutes total time.
  • 9:01/mi average pace.

Week 3 (9/5 – 9/11):

  • 33.84 miles.
  • 4 hours 57 minutes total time.
  • 8:48/mi average pace.

Similar Posts:

Post to Twitter Post to Delicious Post to Digg Post to Facebook Post to StumbleUpon

You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>