Week 5 – Go On

by rchackman

Put another solid week of running under my belt but still a long way to go. Gotta keep working hard or in other words…Go On!

Monday July 8

6:10 AM – 60:00 Elliptical

Tuesday

6:15 AM – treadmill Run

  • 3 miles – 28:30 – 9:30 mins/mile

6:45 AM – 30:00 Strength

Wednesday

6 AM – treadmill Run

  • 4 miles @ 9:30 mins/mile
  • interspersed with…
  • 3 miles @ 9 mins/mile
  • Total: 7 miles – 1:05:00 – 9:17 mins/mile

Thursday

6:30 AM – treadmill Run

  • 10 min walk
  • 3 miles – 26:00 – 8:40 mins/mile
  • 15 min walk

6:50 PM – Run

  • 4 miles – 39:00 – 9:45 mins/mile
  • 10 min cool-down walk

I was getting a little too comfy with skipping a warmup routine and I was starting too feel it as well. I was fairly tight since the weekend and it served as a good reminder to focus on important aspects of recovery.

Friday – Day Off

Saturday

8 AM – treadmill Run

  • 3 miles @ 9 mins/mile
  • 3 miles @ 8 mins/mile
  • 1 mile @ 9 mins/mile
  • Total: 7 miles – 60:00 – 8:34 mins/mile

9 AM – 30:00 Elliptical

Sunday

6 AM – Long Run

Split
Time
Distance
Avg Pace
Summary 2:09:56.6 14.00 9:17
1 10:23.1 1.00 10:23
2 10:22.8 1.00 10:23
3 10:16.8 1.00 10:17
4 9:58.7 1.00 9:59
5 9:41.9 1.00 9:42
6 9:16.6 1.00 9:17
7 9:04.9 1.00 9:05
8 8:53.5 1.00 8:53
9 9:10.8 1.00 9:11
10 9:21.7 1.00 9:22
11 8:30.1 1.00 8:30
12 8:22.1 1.00 8:22
13 8:11.2 1.00 8:11
14 8:19.8 1.00 8:20

I planned on setting my alarm for a 3:30 wakeup but I mistakenly chose PM instead of AM. Luckily enough, I was half awake at 5:30 AM and decided it would be a good idea to look at the clock. I set out my gear the evening before so I was out the door and headed to my parent’s house not 5 minutes after I woke up.

Pre-Run Nutrition: 8 oz water, 8 oz chocolate milk, english muffin, salt tablet

Run Nutrition: Strawberry Gu Chomps (Caffeine). 1 cube/15 mins. Around 40 oz water.

Started off tired and slow but came on strong. It was as if I woke up after the 5th mile. I guess rushing out the door, driving 15 minutes, and lacing up my shoes cannot be a great warmup. Still happy with the run considering I felt very strong in the later miles.

Run Mileage: 38

Total Time: 7:48:30

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