Sunday, December 30, 2007

Recap of my final week of 2007

With today's long run, I completed my 55-mile week right as planned. I put together a very solid string of training runs in sync with Pfitzinger’s schedule for the LCFB Marathon. This was by far the most mileage I have ever put in during Christmas week.

I was visiting my in-laws in South Pittsburgh for the holiday and completed four of my five workouts there this week. They live near the Montour Trail, which is a series of scenic paths that surround the south and west of Pittsburgh, tucked within the suburbs.

Mon 12/24 – Rest / travel to Pittsburgh

Tue 12/25 – Christmas Day – 6 miles with 6x100m strides

Wed 12/26 – 12 miles with 7 at LT pace (6:38-6:40) – 1:26:50 total (7:14 avg pace)

This was a killer workout on the local high school track. Pfitz calls for MP for 7 miles on this run. However, I wanted to run LT pace, since I had struggled to put in some of the schedule LT miles due to weather.

I warmed up with a mile and then picked it up to target 400m splits in the 1:38-1:40 range. In summary, I nailed 28 straight – only stopping for 20 sec’s to grab some Gatorade. I then finished up with another 16 laps at 1:50-1:55 per split.

This workout indicates I could easily crush my 10k PR (which is not surprising to me, since my 10k PR is not in line with my other PR’s) I never in my life dreamed that I could run 48.5 consecutive laps on a 400m track, but I did it on this day.

Not to mention the fact that I did it in 1:26:50 (which equals 7:14/mile, right on BQ pace).

Thu 12/27 – Rest

Fri 12/28 – 12 miles – 7:22 avg pace – avg HR: 158

There is steady grade upward on the Montour Trail for several miles when heading north from Peters Township, PA, which makes for a really fast second half of an out and back. I averaged 7:03 for my final 5 miles as I cruised down the grade. Rockin’ workout.

Sat 12/29 – Montour Trail, PA - 5 miles recovery – 8:32 average

Sun 12/30 – Plainfield, IL - 20 long – 7:38 average – final mile at 7:05

With my workouts quite intense on Wed and Fri, my goal was to run this 20 around 7:40-7:45 avg pace. I took the fuel belt and explored new territory of the western side of Plainfield. My hope was to make no stops on this 20-miler, but I took a brief break at Larry’s Diner to use the can.

All and all, it was a very good long training run. My overall average pace was 7:38. My avg HR of 151 suggests very good conditioning. I won’t say the run was easy, but no solo 20-miler ever is.

Total for the week: 55 miles

With a planned rest day tomorrow, I am done running in 2007. I have finished with 2,101 miles. I will reflect on my year in running tomorrow and post my 2008 goals on New Year's Day.

If you are blogging these days, I look forward to reading your running goals, or whatever personal goals you may have for 2008. This is the best time of year to set goals. I feel such life and energy when the new year approaches. We all should take time to celebrate our successes for ’07 and plan an even more prosperous ’08.


Darrell said...

48.5 laps on a track. Man, alive! Running that lap race in OH will be nothing for you!

Firefly's Running said...

Happy New Year!

jen said...

Happy New Year! Great job on your training over the holidays. A difficult task for most but you make it look fun. :) Keep up the great work in 2008!

wayfool said...

Happy New Year! Nice job breaking 2000 miles. Looks like your way ahead of schedule for the LCFB Marathon. Those trail runs sound fabulous. I'm really looking forward to your '07 recap!

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