Week 3 of Training... Transitioning into doubles

Last week was a good first week of training in the Houston area. I found my new schedule a bit intimidating, but with the early evenings I was able to keep up with everything. Just have to be sure to keep getting in bed by 9! This week I will be adding a 30' double of x-training to help me transition into my running doubles here in a few weeks.

Sunday- 7.31.11
Easy: 5M
  • Surface: Dirt path on George Bush Park Trail
  • Total Time: 36:13 (7:14 AP)
  • Pace Progression: 8:00, 7:21, 7:13, 6:57, 6:44
  • Comments: Another nice run on soft surfaces. It has been taking a while for me to wake up in the mornings, but once I get going I've been feeling pretty good.
Strides: 4x100m
Supplemental Work: Form drills, 1x45" H-Core Routine + Back Routine + Myrtyl Routine in PM
Double: 30' stationary bike

Monday- 8.1.11
Workout: 800m WU + 5M progressive 4M progressive, 2' rest, 1M tempo

  • Surface: Dirt path at Memorial Park
  • Total Time: 32:24 (6:29 AP)
  • Pace Progression: 6:45, 6:37, 6:29, 6:29, 6:04
  • Comments: Started way too fast and paid for it during the rest of the run. Made a decision after not improving on pace in the 4th mile to rest before starting the final one. Hopefully next time around I'll do better pacing and get in the workout as intended.

Supplemental Work: strength session
Double: 30' elliptical

Tuesday- 8.2.11
Rest day.

Wednesday- 8.3.11
Easy: 5M
  • Surface: Memorial Park dirt loop
  • Total Time: 37:10 (7:26 AP)
  • Pace Progression: 8:16, 7:33, 7:22, 7:10, 6:49
  • Comments: Slower run again (seems to happen every time I have a day off after a workout/strength and then start back up), but nothing to be upset with. Glad to be consistently finishing runs sub 7:00 pace.
Strides: 4x100m
Supplemental Work: Form Drills, 1x45" H-Core Routine + Myrytl Routine in PM
Double: 30' stationary bike

Thursday- 8.4.11
Long: 8M 9M
  • Surface: Memorial Park dirt loop
  • Total Time: 1:09:20 (7:42AP)
  • Pace Progression: 8:56, 8:02, 7:50, 7:43, 7:39, 7:26, 7:21, 7:19, 7:03
  • Comments: Obviosly got off to a slow start, but other than that it was not a bad run. VERY humid out which made fatigue set in a bit earlier in the run. Thankful for Jake's company on the last 3 miles. Added a mile to the run as my loop is closer to 3M so it's easier.
Supplemental Work: strength session

Friday- 8.5.11
Easy: 5M
  • Surface: Dirt path at Memorial Park
  • Total Time: 37:48 (7:34 AP)
  • Pace Progression: 8:19, 7:50, 7:28, 7:21, 6:51
  • Comments: Better run than most of my post-strength-day runs have been. Definitely still not used to this humidity, but I'm glad to have been consistent with the mileage, strenth, and supplemental work thus far.
Supplemental Work: 25 x Around the World core + Back Routine in PM
Double: 30' stationary bike

Saturday- 8.6.11
Easy: 5M
  • Surface: dirt path George Bush Park Trail
  • Total Time: 37:30 (7:30 AP)
  • Pace Progression: 8:13, 7:41, 7:21, 7:11, 7:02
  • Comments: I am beginning to think the x-training doubles are pushing me more so than I expected. This week's runs have been physically challenging for me despite the slower paces. I'm a bit worried about it, but am trying to remember that the perseverance through this part will eventually pay off and I'll get back to my usual paces.
Strides: 4x100m
Supplemental Work: Myrtyl Routine + 1x45" H-Core Routine
Double: 30' stationary bike

Week 3 Total Mileage- 35M (1 Long, 1 Workout, 4 Easy)
15M x-training (10' = 1M)

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