May the Mass x Acceleration be with you

AM - 6 min. test, PLU Loop tempo run:

Warmup

7xLM
3 mile warmup to WHS in 22:17 (7:26/mile) (7:33 - 7:20 - 7:25)
Skipping exercises on grass
2x500m @ 1/2 marathon pace, 300m recoveries
1:55.1, 1:58.8
4x150m @ 5k pace or faster, 250m recoveries
30, 31.8, 32.3, 31.8
I think the first one was a little short

Workout

6 minute time trial.

I covered 1780m in the 6 minutes. I passed 1600m in 5:25, which is about 8 seconds faster than last time I did this test, though that was months ago. I'm pretty happy with the run, but would like to have improved a bit more than that by now.

So, 3 min intervals should cover 890 meters. I figure instead of doing 15x1 min. intervals I will do 11-12 quarters in 81, with 81 second 200m recoveries until I'm ready to tackle those 5x3 min intervals.

PLU Loop tempo run - 2 1/8 miles in 13:20 (6:17/mile)
6:13.5 - 6:22.7 - 0:44 (5:59/mile)

2 sets of:
15 pushups
15 burpees
30 crunches
20 squats
15 bench dips
20 Australian crawls
12 feet-elevated pushups
15 good mornings
15 lunges uphill

Cooldown

3.86 mile cool down in 29:57 (7:46/mile)
7:48 - 7:46 - 7:43 - 6:40 (7:44/mile)

PM:

Easy 3 miles in 22:55 (7:38/mile) (7:51 - 7:36 - 7:28)

AM - Easy 3 miles in 24:13 (8:04/mile) (8:30 - 8:02 - 7:42)

PM 4xLM, 7 miles in 53:56 (7:42/mile)
Nice day for a run. Cloudy, cool, but dry with no wind.Hopefully tomororw night will be like this.
Splits: 7:54 - 7:36 - 7:45 - 7:37 - 7:37 - 7:43 - 7:44

AM - Easy 3 miles in 23:27 (7:49/mle) (7:56, 7:43, 7:48)

PM - All comers meet

I opted to run both the 3200m and the 1600m

3200m in 11:12.9!

Originally, my main goal was going to be to just break under 11:20. However, I noticed in my on-line log that earlier in the year I had set a goal to break 11:15. I decided that was entirely possible, especially since last week when I ran 11:22 my first lap was way too slow. I figured I could go out 4 seconds faster that first lap, and then I'd only need to drop 3 more seconds the rest of the race. I managed to do even better. Thankfull there was a little competition. I ran in 2nd most of the way behind some high school/college guy. On the back stretches I would gain on him, then he would pass his friends on the corner before the finish straight and pull away from me again. With one lap to go I sailed by him right at the line, moving pretty quickly (dropping from 86 pace to 76 pace!), but he caught me in the last 200m and beat me by a couple seconds. I wasn't too worried, though. He's just a young buck, and I'm an old dude now. I was especially please that I was able to get out in 82, instead of 88 last week, and still hold on to the correct pace the rest of the way, and then kick the last lap. And that last lap was about 2 1/2 seconds faster than last week! So almost all of my 9 second improvement was in the first and last laps.

Splits:
1 - 82.3
2 - 85.5
3 - 84.8
4 - 84.9
5 - 86.1
6 - 86.6
7 - 85.7
8 - 76.9!

1600m race in 5:21.3

I was a little disappointed in this race. I didn't really put any pressure on myself, but I still wanted to break 5:20. My 2nd and 3rd laps were a little slower than I realized, and I didn't start my kick quite as early as I should've. Also, they started this race with 35 runners of all ages, and starting on the 3rd lap I was lapping a lot of kids, and they were  getting in my way. I was constantly dogging and weaving in and out. Everyone was supposed to stay in lane 2 through the finish area until their last lap. As I was sprinting for the finish a little kid was right in front of me in my lane, definitely slowed me down a bit. Oh well, still got 3rd place.

1600m Splits:
1 - 79.9
2 - 81.0
3 - 81.8
4 - 78.6

AM - easy 3 miles in 25:06 (8:22/mile) (8:54 - 8:18 - 7:55)
It took a while to get warmed up this morning.

Noon - Easy 7 miles on the trails in 55:04 (7:51/mile)
Splits: 8:11 - 7:51 - 7:55 - 7:47 - 8:03 - 7:59 - 7:18

AM - Easy 3 miles in 24:47 (8:16/mile)
8:42 - 8:09 - 7:57

Noon - 9 miles on BPA in 1:05:59 (7:20/mile)
Energy-wise I felt good. Now that summer has returned my allergies are back with a vengeance. At least I can sneeze and blow my nose for free when I'm out running in the great outdoors!
Splits: 7:41.5 - 7:24 - 7:26 - 7:06 - 7:23 - 7:26 - 7:18 - 6:59 - 7:16

16 miles on Vickory in 1:57:28 (7:20.5/mile)

I felt kind of tired today, heavy legs and such. At four miles I almost thought about stopping and jogging back. But, still managed to keep going and get the pace down, too. Maybe I ran a slow 1 mile warmup, then 15 miles in 1:49:20, which would be 7:17/mile.

New all-time high mileage for 1 week for me!

Splits:
1 - 0:08:08 - 8:08
2 - 0:15:42 - 7:35
3 - 0:23:10 - 7:28
4 - 0:30:34 - 7:24
5 - 0:37:57 - 7:23
6 - 0:45:05 - 7:09
7 - 0:52:18 - 7:13
8 - 0:59:39 - 7:21
9 - 1:06:47 - 7:08
10 - 1:14:21 - 7:34 (uphill)
11 - 1:21:33 - 7:12
12 - 1:28:57 - 7:24
13 - 1:36:12 - 7:15
14 - 1:43:15 - 7:03
15 - 1:50:25 - 7:10
16 - 1:57:28 - 7:03