I’m Back!
Posted by David Hanenburg on 14 Jul 2008 at 8:20 pm | Tagged as: weekly review
After a nice vacation visiting my wife’s parents, I am back blogging. It was a very nice break that included plenty of running as well.
I was able to complete all of my weekly workouts which was a nice bonus. The weather in the midwest was also a treat coming from the south. Those 50 degree mornings sure are nice this time of year. It was just fun, fun, fun to be outside running.
To recap the last couple weeks…
The 4th of July included a nice 10k (actually 6 miles) race up in at my wife’s hometown - Bismarck, ND. This little beauty was called the Mandan Rodeo 10k. My wife, sister-in-law, and nephew took on the 5k as well. We flew in the night before so we were a bit tired but ready to have some fun. I am guessing there were about 100 runners in total.
Pre-Race Pic - All Looking Spunky and Fresh
My plan was to cap the flats at tempo pace, steady on the uphills, and relaxed on the downhills. Mandan has plenty of rolling countryside so the course was definitely not flat. My Garmin summary stated 576 ft of gain which felt like a lot.
Pic Just Before the Finish - Still Able to Crack a Smile
I averaged 7:02 min/mile (total - 42:15) for the day which was in my goal pace. I did push it a bit hard the last 1.5 miles which included downhill, uphill, and finally downhill terrain.
It was a fun event to complete my tempo training session for the week.
Last week included week one of my final four week build. I didn’t get in as much trail running as I would have liked but I did get in some very solid sessions. These next three weeks will include as much dirt as I can find for all of my long runs.
The Weekly Low-Down (2 weeks ago):
run: 39.04 miles (5 sessions: 8 miles-easy, 6 mile-easy, 6 mile - race, 12.54 mile-easy, 6.50 mile-easy)
bike: 0 mins
weights/core: 1 sessions
and…
The Weekly Low-Down (last week):
run: 56.13 miles (5 sessions: 8 miles-easy, 17.84 miles-easy, 18.25 miles-easy, 4×1 mile-tempo, 6.04 mile-easy)
bike: 0 mins
weights/core: 0 sessions
Happy Training!
Great pics, thanks for sharing Dave! Good luck training for your upcoming 50 mile race in MN!
Kim - Thanks for the kind words.