…. and another great training week in the books!

So another week of training is complete.  Coach Johnny Marino designed my workout week with some recovery runs and 4 days with higher intensity efforts.  Tuesday was a track effort of two by two miles with 800m recovery.  This was run in a progression style with the last 800m faster than 10K race pace.    Thursday was a 7 mile session with 6 x 2 min intervals at sub 6:00min pace with 2 minutes at 7:30 in between each interval.  Saturday followed the same theme but used a 4 minutes sub 6:00 followed by 4 minutes at 7:15.  Today was a 12 mile run with 10 miles run in a progression fashion starting at 7:00 and ending at 6:30.  The pace was not killer but I met Bill Gould at 9:15am at the canal for this run and it was already almost 80F.  It heated up through the run and the sun was strong.  So the goal was to get in a solid run in the heat but to not run hard enough so that I will not recover in time for my next hard effort…  Mission accomplished!   It was also good to have Bill Gould join me for other runs this week.  Running with guys that will push me can only help.

I have also continued to be diligent to get in core/strength work.  The benefits from this is just beginning  to show.  I feel stronger on my runs and am beginning to feel smoother as well.

I am finally feeling as if the Maccabiah is real.  I know it is close know but not yet close enough to take my foot off of the training pedal.  I have a few more weeks to train hard and still continue to improve.  I have one more tune-up race on July 4th which should give me a sense of where my fitness is.  Lastly, I have a few more weeks of nice hot weather to acclimate my system to racing in this heat.  Certainly, after today’s run I know I will have to race intelligently in this heat.  The key will be managing my heart rate and not red lining early in the race.  Making sure I hydrate properly will be so important.  I will be reminding myself of this day after day after day!

 

23 day until I leave for Israel….  The big race is in 29 days!!!!

Where Bill and I started the runs on Saturday and Sunday.

Where Bill and I started the runs on Saturday and Sunday. DE Canal, Yardley, PA

 

http://connect.garmin.com/activity/332296540

 

 

 

Screen Shot 2013-06-23 at 8.12.46 PM

Stopped GPS when done progression section until Bill rejoined.  Forgot to stop watch at the end!

Stopped GPS when done progression section until Bill rejoined. Forgot to stop watch at the end!

Screen Shot 2013-06-23 at 8.13.29 PM

 

 

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