A Successful Week

Steve pulled out all the stops this week. Tuesday 5 Warhust repeats, Thursday Rollers on Steroids and today's 3x5 mile repeats at MGP on a loop with not 10 feet of level ground. Only one really steep up near the end but you were either climbing or dropping the entire time. Our 3 hour train (6:50 pace) got dynamited today. The engine, Mike and the stoker, Jason (Tempo) held pace on all three laps. Bruce encountered gastric distress (sounds better than saying he puked) at the start of the second lap. Amazingly he wiped off his chin and finished the entire workout at or near pace. Damon fell off the train and got run over by a truck from the looks of things. Ramon started out strong running slightly ahead of the train but fell victim to yesterday's difficult travel circumstances and not only got hit by the same truck as Damon but dragged under it for a complete mauling. Nothing quite as dramatic for Geezer today. The first lap was a breeze right up to the final steep climb. I went anaerobic on the climb and had not fully recovered for the start of the second lap. Average pace 6:48. I fell 15 seconds off the train by mile 2 of the second lap but amazingly caught up by mile 3. I intentionally held back on the final climb and tried to close in the final 1/2 mile. Came up a few seconds short and averaged 6:53 on lap 2. Managed to catch my breath but the legs were now going into shock. Lap 3 started out like it was going to be a death march. By mile 1 I was off the back and 15 seconds slow. Kristen was taking the final lap easy and I caught her just about mile 1. She didn't take to kindly to getting passed by an old geezer and picked up the pace. I took the opportunity to latch on and see if she could pull me in. It worked and I clocked a 6:38 and 6:43 before the final two climbs. Ended lap 3 at average pace of 7:03. Workout total: 4.2 warm up, 15 miles average pace of 6:55 (3:01:13 marathon!) 4.2 cool down for 23.4 miles. With one more day to go this week I have 80.2 miles, 1 mile more than my biggest week of 2009, and nearly 30 miles at an average pace of around 6:43 pace. I'll live with a bit of a fade today. No crash and burn, no walking, no puking. Whooo Hoooo!!!!!


0:33:29 0:07:58 Warm up
0:36:39 0:08:44 Cool down (I left it on the course!)
0:06:42
0:06:42
0:06:43
0:06:56
0:06:59 0:34:02 0:06:48 Lap 1
0:06:48
0:06:44
0:06:42
0:07:01
0:07:10 0:34:25 0:06:53 Lap 2
0:07:08
0:06:38
0:06:46
0:07:10
0:07:38 0:35:20 0:07:04 Lap 3
0:06:55 Overall average