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…