Luke Humphrey
Running, United States

Powerblog

Fall Marathon Training: Week #9

Fall Marathon Training 8/30-9/5/2010   This week ended up being my highest week ever. I have been in the 140 mile range plenty of times, but have never cracked it. The week was solid, with plenty of workouts and obviously, volume. Felt pretty rough in the middle of the week, but a trip to Chicago rejuvenated me and my spirits. I am very excited for the next 5 weeks to come and go so that we can just race!   My log for the week:   MONDAY  

Date: 08/30/2010 8:00:00 AM
Workout: 8x1000 meters
Course:  
Distance: 5 mi
Time: 23:45.00 (4:45 / mi)
Warmup/Cooldown: 10 mi
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Hard
Overall Feeling: Average
Comments: 8xk on the track at 20 seconds faster than pace. Goal would have been 2:58 range. 400 jog recovery in between. Super warm and swampy. Last couple fairly tough, but felt a lot smoother than I thought I would.

2:55.2 (1:51)
2:55.5 (1:43.6)
2:55.6 (1:46.0)
2:56.7 ((1:41.1)
2:55.7 (1:46.3)
2:56.7 (1:38.8)
2:55.2 (1:45.0)
2:55.6 (1:58.4)
 
Date: 08/30/2010 6:30:00 PM
Type: Easy Run
Distance: 8.1 mi
Time: 50:12 (6:11 / mi)
Temperature: 81°F to 90°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Should've forced myself to slow down, but couldn't help it...
    TUESDAY
Date: 08/31/2010 8:00:00 AM
Type: Easy Run
Course: Stony Trails
Distance: 14 mi
Time: 1:30:50 (6:29 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Out to the trails. Nice to get some dirt.
 
Date: 08/31/2010 4:30:00 PM
Type: Easy Run
Distance: 8 mi
Time: 50:10 (6:16 / mi)
Temperature: 91°F to 100°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Down to the drinking fountain at the police station and back.
  WEDNESDAY  
Date: 09/01/2010 8:00:00 AM
Type: Easy Run
Distance: 14 mi
Time: 1:30:03 (6:25 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Down to Bloomer Yates and through the trails.
 
Date: 09/01/2010 6:00:00 PM
Type: Easy Run
Distance: 4 mi
Time: 26:00 (6:30 / mi)
Temperature: 91°F to 100°F
Wind: Light Breeze
Conditions: Sunny & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Snuck 4 miles in before the marathon clinic. Looong day...
  THURSDAY
Date: 09/02/2010 8:00:00 AM
Workout: 5x2 mile
Course: Boat Launch
Distance: 10 mi
Time: 48:33.00 (4:51 / mi)
Warmup/Cooldown: 8 mi
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Hard
Overall Feeling: Average
Comments: Felt way better than I was expecting to. Poor Mike's sinus' are jacked so ended up solo on the last couple. Felt very strong and smooth.

1- 9:43
3:17
2-9:44
4:10
3-9:43
4:20
4-9:43
4:00
5-9:41
 
Date: 09/02/2010 4:00:00 PM
Type: Easy Run
Distance: 7.16 mi
Time: 47:25 (6:37 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Light Rain
Intensity: Moderate
Overall Feeling: Average
Comments: The rain felt good. Can feel the cooler weather coming in.
  FRIDAY
Date: 09/03/2010 8:00:00 AM
Workout: Long Run
Course: Hart Middle School
Distance: 18.17 mi
Time: 1:54:33.00 (6:18 / mi)
Warmup/Cooldown: 0 mi
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Light Rain
Intensity: Moderate
Overall Feeling: Average
Comments: Tried to take it easy, but still eneded up at 6:18 pace. Is that a good sign?
 
Date: 09/03/2010 7:00:00 PM
Type: Easy Run
Distance: 5 mi
Time: 36:30 (7:18 / mi)
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Cloudy & Dry
Intensity: Easy
Overall Feeling: Average
Comments: Shakeout w Mike along the laskeshore path in Chicago.
    SATURDAY
Date: 09/04/2010 7:00:00 AM
Type: Easy Run
Distance: 14 mi
Temperature: 51°F to 60°F
Wind: Significant Wind
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Legs felt pretty rough. Didn't even time the run as it was a lot of stop and go. Is nice to be on the course, though!
 
Date: 09/04/2010 4:00:00 PM
Type: Easy Run
Distance: 6 mi
Time: 41:50 (6:58 / mi)
Comments: Last 6 miles of the marathon course.
  SUNDAY
Date: 09/05/2010 7:00:00 AM
Workout: Long Run
Course:  
Distance: 20 mi
Time: 2:06:20.00 (6:19 / mi)
Warmup/Cooldown: 0 mi
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Way to cap my first 150 mile week! Long run on the last 20 of the marathon course. Felt pretty good. Really didn't seem like 20 miles.
  Total for the week: 151.5 miles. Oofta! Finally at the plateau.

Posted By:Luke Humphrey On 06 Sep 2010 AT 11:09 | 0 COMMENTS
Topics: General

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