#doworkgetfaster

[billygunn]

1:36:22 PR #doworkgetfaster #chambersburghalf

[billygunn]

By far fastest LR to date. #doworkgetfaster

[billygunn]

Rocking the beardsicle after a hard 13,2 #doworkgetfaster

[billygunn]

The Week That Was 12.31.12-01.06.13

12.31.12 - 9.3m @ 8:29 Fartlek Run - Original plan was to get in 5x 200/200/400 on track but track was locked up at HS so had to switch it up to my Q2 workout planned for Thursday. 3 miles fartleks 2min/1min/30sec @ I pace with 1min/30sec/30sec rests. Not exactly as planned but not a waste of a quality day and re-org of my whole running week. Solid finish to 2012 with 2322 miles for year. Lot lower than i had planned, but tomorrow is a brand new year.:)

01.01.13 - 6.13m @ 8:42 Gen. Aerobic - First run of 2013 in the books. kept it short and sweet especially with a long drive back to PA. Good start to 2013 running year!

01.02.13 - SRD w/strength/core work for some XT

01.03.13 - URD - got hit with a nasty cold last nite and felt like absolute shit nite before. Still felt lousy in am so did smart think and took a RD even with missing my planned interval workout. One missed workout won't make or break the cycle, but Phase II not off to the best start here the first week.

01.04.13 - 9.12m @ 8:45 Gen. Aerobic - Easy 9+ miles around town after a URD yesterday fighting a cold. Felt pretty good all things considered. Good to get running week back on track though.

01.05.13 - 11.35m Cruise Intervals w/ 2m @ 8:32 w/u, 5.55m 5x1m@T (VDOT 47 7:10), 3.8m @ 9:37 c/d - Been awhile since I did these and felt good for most of them, but ran out of gas on last one. First 2 a bit on fast side w/splits of 7:04, 7:06, 7:10(spot on!), 7:14, 7:16. 7:10 overall pace. Good effort overall though and pleased with workout for first time doing cruise intervals like that in a quite a bit.

01.06.13 - 10.21m @ 9:07 Slow Long Run - 10.2m LR done. Originally was planning on 13m but recovering from a cold and legs a bit beat up from yesterday's cruise intervals decided to keep it at 10m at a slow steady pace. Got some good hills in on Boyer Hill & Tallow Hill Roads, so run not a total easy effort by any means.

47 miles for week which was a bit lower mileage than I was hoping for, but solid week with being sick and all. Mileage has been consistent in 44-54 the last 6 weeks, so getting solid training in. Quality over quantity right now as i work on getting faster this spring.