Sunday, March 15, 2009

Watching the sunrise

I had a super workout today! I have to say that today's workout gives me a ton of confidence heading into the last month until Boston. I woke up at 6am to get an early start on this key workout. I was able to drink 1 1/2 cups of coffee and eat one waffle before I began. I watched a little tv (music videos) and played around on the internet a little while I waited for my food to settle. I started running around 8am.

I did the entire workout on my treadmill to make sure that I was on pace. It is just too hard in Anchorage to do this type of workout outside because of all the ice. It was just barely getting light when I started and I was able to see a beautiful sunrise over the mountains.

Here it is:

3 mile warm-up

15 miles @ MP
mile 1: 6:07
mile 2: 6:07
mile 3: 6:07
mile 4: 6:03
mile 5: 6:03
mile 6: 6:03
mile 7: 6:00
mile 8: 6:00
mile 9: 6:00
mile 10: 5:56
mile 11: 5:56
mile 12: 5:56
mile 13: 5:52
mile 14: 5:52
mile 15: 5:52

2 mile cool down.

Total: 20 miles

I have to say that I'm really happy with it. I started off easy just like I would in a race and gradually picked it up a little. In all honesty the last 6 miles felt the easiest. I felt like picking the pace up a little for the last 3 miles, but resisted the urge because I wanted to really absorb this workout and be prepared to keep my high mileage for the next 2 weeks.

Here is my mileage for the week:

3/8- 11 miles (6am/5pm)
3/9- 12+ miles (6 X 1000m @ 5K pace w/ 2min. rest)
3/10- 15 miles
3/11- 10 miles (6am/4pm)
3/12- 16 miles (12am/4pm)
3/13- 7+ miles
3/14- 20 miles (15 @ MP)

Total: 91 miles


Here are a couple items from last year's race.



3 comments:

RunWithMe said...

And I'll say it again..you are FAST - can't wait to see what time you make.

Chic Runner said...

You are a machine. Those times blow my mind. Great workout and I can't wait to see what you run this year.

Day Dreamer said...

You're rockin' man. Who knows... maybe we'll see eachother around the finish line and not even know it.

You're gonna have a great race out there.