Workout Summary Sept 17-23

Total Miles Run = 70.1
Quality Miles =  9
Long Run =  15
Cycling = 26 miles

Highlights:  
Mon:  15 miles to Cheonan Station @ 8:52 pace
Wed:  Ladder:  16 x 100; 8 x 200; 4 x 400; 2 x 800  ave pace 6:01
Fri:  5 mile tempo run on turf @ 6:54 pace

Comments:  Great week- 4 runs over 10 miles and 2 solid quality workouts!

Tues Aug 10 Workout

am: Just a short 10 min jog with Sumo and off to work early.

pm: Short on time, went to the Zoeckler track for another barefoot tempo run. Weather is warm but there is light rain. 800 warm up and took off- after several minutes of running and seeing the GPS ave pace in the 5:40s, I decided to see if I could hold it for a 5K. Two miles in 11:36 and 3.1 miles in 17:47! If this is real, it's a major breakthrough. 1 mile cool down.

Total for the day- 5 miles.

I have to watch it though- my heel is a bit sore the following morning.

(The WAVA age graded calculator says this time compares to a 25 year old running 15:06- but my birthday is less than 3 weeks away!)

Sunday Aug 8 Workout

am: lazy, no run but got on the bike rollers for 20 min.

pm: waited for it to cool off and biked about 8 miles, then hit the artificial turf at Zoeckler for some barefoot running- started off very slow for the first 800 (well over 4 min), but picked it up to finish 4 miles in 26:40- 6:40 per mile tempo run, and that was basically running goal post to goal post.

Believe it or not, that's not a boring workout! I struggled just a little that last mile but I think more from overheating than fatigue. I'm starting to believe that I can hold sub 7 for a long time, but nowhere near 26 miles.