Marathon Training: Week Seventeen

Still in Panama City.  A pretty decent week of training.  Here’s the lowdown:

Sun – 1-22-12: 30-minute powerwalk

Mon – 1-23-12: Weights at the gym (#1 HST-style routine – 10-rep feature.)

Tue – 1-24-12: 7-mile tempo run.  After warming up with a couple miles, I had a half-mile circular route planned out here in Panama City Beach to knock out 6 quick laps (3 miles) before a 2-mile cool down.  The idea was to cruise the middle 3 pretty quick, hence the “tempo” distinction.  I had the genius idea of trying to haul ass for the first half of each mile, followed by a slower second half, thus giving me a faster overall per-mile pace.  Wrong!  I ended up coming out of the gate so fast that I was never able to get my wind together and find a groove.  Pathetic.  Managed a 9:09 pace  I think the hot ticket is to just pick a faster pace and try to hold it steady.  It’s the only thing that’s worked so far….

Wed – 1-25-12:  Workout #1: 8-mile run, nice and steady at a 9:34 pace.  Felt good.  Workout #2: Weights at the gym (#1 HST-style routine – 10-rep feature.)

Thu – 1-26-12: day off

Fri – 1-27-12:  Weights at the gym (#1 HST-style routine – 10-rep feature.)

Sat – 1-28-12: For today’s 18-miler, I had arranged to wear a support sleeve for my left knee.  It definitely helped.  In fact, it was my right knee that starting feeling the fatigue during the last few miles.  Held a 10:33 pace, took my time, and had a few quick water breaks.  It was much better than the 17-mile run a couple weeks ago, but still; it’s hard to imagine going an additional 8 miles on top of what I did today…

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About Bobby Rock

Bobby Rock is a world renown drummer, the author of seven books, and a recognized health and fitness specialist with certifications in exercise, nutrition and meditation. He has recorded and toured with a variety of artists, released three CDs as a solo performer and is recognized as a top drumming educator. (He is currently touring with rock icon, Lita Ford.) Through speaking, writing and activism, Bobby remains committed to a number of animal and environmental causes. Bobby lives in Los Angeles.
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