Luke Humphrey
Running, United States

Powerblog

Fall Marathon Training: Week #10

Fall Marathon Training: Week #10 9/6/10-9/12/2010   Last week was the peak of the mileage, but now we are getting into the two toughest weeks of workouts. This week ended with our trademark “Simulator” of 26.2 Kilometers at race pace. Next week will include a couple workouts, then the other trademark “2x6 miler.” So, while the mileage is coming down, the intensity will remain quite high.   Monday

Date: 09/06/2010 8:00:00 AM
Type: Easy Run
Course: Chicago Bear Loop
Distance: 14 mi
Time: 1:29:30 (6:23 / mi)
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Light Rain
Intensity: Moderate
Overall Feeling: Average
Comments: Felt ok. Nothing different.
 
Date: 09/06/2010 4:00:00 PM
Type: Easy Run
Distance: 6 mi
Time: 39:10 (6:31 / mi)
Temperature: 71°F to 80°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Moderate
Overall Feeling: Average
Comments: Out and back on Brewster. Felt ok.
    Tuesday
Date: 09/07/2010 8:00:00 AM
Type: Easy Run
Course: Stony Trails
Distance: 14 mi
Time: 1:29:20 (6:22 / mi)
Temperature: 61°F to 70°F
Wind: Significant Wind
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Out to the trails. Puttin the time in.
 
Date: 09/07/2010 4:30:00 PM
Type: Easy Run
Distance: 6 mi
Time: 39:18 (6:33 / mi)
Temperature: 81°F to 90°F
Wind: Significant Wind
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Last 2 miles straight into a 30 mph wind. Pow! Right in the kissa!
    Wednesday
Date: 09/08/2010 8:00:00 AM
Workout: 3x3miles
Course: Boat Launch
Distance: 9 mi
Time: 43:52.00 (4:52 / mi)
Warmup/Cooldown: 8 mi
Temperature: 51°F to 60°F
Wind: Significant Wind
Conditions: Cloudy & Dry
Intensity: Hard
Overall Feeling: Average
Comments: Tough one. Wind was howling, and seemed to be in our face the entire way around.

1st 3: 14:38 (4:53, 4:54, 4:50)
6:40 mile jog
2nd 3: 14:47 (4:50, 4:54, 5:03)
7:06 mile jog
3rd 3: 14:38 (4:51, 4:53, 4:53)
 
Date: 09/08/2010 4:30:00 PM
Type: Easy Run
Distance: 4 mi
Time: 26:40 (6:40 / mi)
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Bird house loop with Mike
  Thursday
Date: 09/09/2010 8:00:00 AM
Type: Easy Run
Distance: 14 mi
Time: 1:31:00 (6:30 / mi)
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Cloudy & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Bloomer Yates, legs beat up a little
 
Date: 09/09/2010 4:00:00 PM
Type: Easy Run
Distance: 6 mi
Time: 38:30 (6:25 / mi)
Temperature: 61°F to 70°F
Wind: Light Breeze
Conditions: Cloudy & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Out and back on Brewster. A litle Hank Jr. and Ted Nugent to pass the time.
    Friday
Date: 09/10/2010 8:00:00 AM
Type: Easy Run
Distance: 14 mi
Time: 1:30:00 (6:25 / mi)
Temperature: 51°F to 60°F
Wind: Significant Wind
Comments: Keepin the train rolling.
 
Date: 09/10/2010 6:30:00 PM
Type: Easy Run
Distance: 6 mi
Time: 40:00 (6:40 / mi)
Temperature: 71°F to 80°F
Wind: Significant Wind
Conditions: Sunny & Dry
Intensity: Moderate
Overall Feeling: Average
Comments: Easy with Mike after work.
    Saturday
Date: 09/11/2010 8:00:00 AM
Type: Easy Run
Distance: 14 mi
Time: 1:31:00 (6:30 / mi)
Comments: Back home for the CMHS xc meet for Coach Noll's retirement. On the Fred Meijer Trail
    Sunday
Date: 09/12/2010 7:30:00 AM
Workout: Marathon Pace Run
Course: Paint Creek Out/back
Distance: 16.28 mi
Time: 1:22:01.00 (5:02 / mi)
Warmup/Cooldown: 6 mi
Temperature: 51°F to 60°F
Wind: Light Breeze
Conditions: Cloudy & Humid
Intensity: Hard
Overall Feeling: Average
Comments: My fastest stimulator to date. NYC in 2008 was 1:22:24 and I felt like I was ine really good shape then. Take into account my mileage has been higher for longer and I am very very pleased. Mike and I were talking the whole time,too. Was hard, but managable. Never felt like I was in over my head.
    Week Total: 137.3

Posted By:Luke Humphrey On 12 Sep 2010 AT 14:33 | 0 COMMENTS
Topics: General

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