9/8/2014 – 9/14/2014

150 150 Christo

On Monday I hit a new PR for number of mile repeats on the track and was quite pleased with the effort as I averaged 4:35 over 12 repeats. I was in flats after the first set which seems to give me a boost of about four seconds a mile, useful that. On the other hand, this workout wore me out again and it showed as by the time I got to the secondary workout early Thursday morning I was not completely recovered and failed to stay at 5:00 pace for the last 45 minutes of the workout, drifting back towards 5:10 where I started.

Later that day I flew out to Charlotte, NC where my coach, Alex Gibby, is now located for a twelve day training trip. The purpose of the trip is to be under the watchful eye of the taskmaster for the last few major workouts so any tweaks that need to be made can be. On a side note, I had forgotten over the past four years since leaving Williamsburg what the humidity can be like in this area of the country…and the amount of spider webs in the area. I’ll be sticking to the wider paths in the morning until other people have had a chance to transverse the thinner trails.

Week 16MorningAfternoonOtherTotal
Monday303 x 4 x mile w/1:30 rest & 5:00 b/t sets. Avg for sets: 4:39, 4:34, 4:31130
Thursday70 min Progression Run 5:10-5:00Fly to Charlotte100
Week780 (130)



All stories by: Christo

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