Running Summary Aug. 31th – Sept. 6th 2014

Total mileage for the week was 41.4 miles. Still pressing on several runs and started to do 2 speed works a week. My 400 interval work on Thursday was cut short because of time and my hamstrings started to get tight. The tight hamstrings caused me to dial back the distance and intensity of my Friday and Saturday runs.

Sunday:

Rest

Monday:

Distance:  6.28 Miles
Total Time: 50:37 Min
Average Pace: 8:04 Min
Mile Splits: 7:59, 7:27, 7:29, 8:11, 8:40, 8:26

Description: Run with wife and pushing a stroller.
Distance:  2.80 Miles
Total Time: 30:07 Min
Average Pace: 10:45 Min
Mile Splits: 10:42, 10:46

Tuesday:

Distance: 6.15 Miles
Total Time: 54:04 Min
Average Pace: 8:47 Min
Intervals: 15 x 40 sec with .25 mile recovery run. (40 secs what my estimate of about a 200m for the pace I wanted.)

Wednesday:

Distance:  6.01 Miles
Total Time: 47:53 Min
Average Pace: 7:58 Min
Mile Splits: 8:07, 7:44, 7:53, 8:17, 8:00, 7:45

Description: Run with wife and pushing a stroller.
Distance:  2.61 Miles
Total Time: 30:06 Min
Average Pace: 11:33 Min
Mile Splits: 11:21, 11:25

Thursday:

Description: 10 x 1/4 mile on trail with a 2-3 min recovery (measured with RunKeeper and marked on side of trail). Goal was 1:28 – 1:32 seconds.
Distance: 6.02 Miles
Total Time: 1:02:25 Min
1/4 Mile Splits: 1:28, 1:24, 1:30, 1:28, 1:28, 1:30, 1:30, 1:22, 1:30, 1:32

Friday:

Description: Took it easy and cut back to 5 miles because of sore hamstring.
Distance: 5.13 Miles
Total Time: 45:57 Min
Average Pace: 8:58 Min
Mile Splits: 8:55, 9:02, 8:54, 9:15, 8:42

Saturday:

Description: Took it easy again and cut back to 6 miles because hamstring was still tight.
Distance: 6.37 Miles
Total Time: 59:03 Min
Average Pace: 9:17 Min
Mile Splits: 9:39, 9:21, 9:41, 9:23, 8:10, 9:26