Monday 12 Miles
Nice easy out and back along Kelly Dr to Colombia bridge to kick start the week and banish the previous days sub par repeats at Haverford
Tuesday 12 Miles
Act two of a "three act play" this time favouring West River Dr
As is often the case next to no one out on West River Dr,but in fairness when I looked across the Schuylkill to Kelly Dr I didn't see too much activity going on over there either
Nice touch by Boathouse Row to light up each boathouse in Purple to morn the sudden loss of local hero/legend Kobe Bryant....R.I.P.
Wednesday 12 Miles
Back to Kelly Dr this evening as I completed the "Triple Header"
One theme of each run so far, noticing how light it stays as we come to the end of January.
I can pretty much get to mile 9 of a 12 miler by 5.30pm off a 4.15pm start b4 losing daylight
Knowing it'd be the weekend b4 I ran again I could officially call it for January mileage...206,back to the realm of respectability again after 218 in September and 194 in October
Saturday Repeats
After the "shit show in the snow" two weeks ago and being feckin windswept last week I was eager to nail these repeats period but w/ a Sunday race on tap the following week I wouldn't be back out to Haverford till Feb 15th......no pressure....
Mile
1.27-1.34-1.32-1.27=6.00.4
Pleased w/ the 1.27s to open and close,not so happy w/ the 1.34 on lap two which ultimately cost me a shot a sub 6.......
1,200m
1.28-1.32-1.23=4.23.5
Not feckin' sure where that 1.23 to close out the 1,200m came from but fair fuckin play to me
Having gone +3 to open after the mile my 1,200m now had me at -4........
1,000m
1.27-1.31-35=3.33.6
After battling the wind on the back straight and top turn a week ago it was a joy to be able to work on knee lift and leg turnover down the home straight this week
800m
1.26-1.24=2.50.7
When I opened in 1.26 I figured negative splits might be a stretch......I thought wrong!
600m
1.24-38=2.02.6
A solid opening 400m,get that closing 200m to 36 and lower and it's back to sub 2s........
4x400m
1.16.8-1.17.4-1.16.9-1.14.3
A little up and down like an EKG chart for my liking but all respectable quarters at the end of a solid repeat session
The previous week had seen me go +64 on the previous splits,today was -53......trending in the right direction as they say.....
Sunday 8 Mile Tempo Run
It had been a while since I'd last done the 8 mile tempo run around the river but w/ a decent amount of 50mpws under my belt since the start of the new year now felt like the time to resume them
7 min miles x 8 miles was 56 mins.....a tad too rich for my blood right off the bat,8 min miles x 8 miles was 64 mins.....setting the bar too low so 7.30 mile pace =60 mins was the target
7.00-7.21-7.13-7.32-7.22-7.30-7.30-7.16=58.43.6
7.20 mile pace
Not a bad way to open my 2020 account on tempo runs and a legit target to chase in two weeks time when I renew hostilities w/ the Art Museum Loop again
No comments:
Post a Comment