Tuesday, June 12, 2012

June 4th- 10th Training

Monday: 8 miles (7:26); 5.6 miles (7:15ish)

Tuesday: 13.4 miles medium/fast progression.  My goal was three miles each at 5:30, 5:15 and 5:00 and I ended up averaging 5:28, 5:14 and 4:56.  I felt really good which was encouraging coming off a bad race and the fact that I struggle in progression runs; 3.4 miles (7:36)

Wednesday: 8 miles (7:31); 4.5 miles (7:31)

Thursday: 12 miles with 10 miles medium (5:40).  I was really happy with how relaxed this felt.  I was smooth the whole way and could have run this pace all day long.  Not bad in 80 degree weather; 3.8 miles (7:22)

Friday: 5.4 miles (7:30ish); 5.3 miles (7:29)

Saturday: 8.9 miles with 5k race in 14:49. I ran the Doughboy 5k in Murfreesboro.  I was going to run this at around 10k effort with a goal time of 14:45-14:50.  Micah Tirop showed up and we rolled pretty quickly for the first 1k or so.  I then led the rest of the way and won by about a minute.  The course was nice and flat and my watch gave me splits of 4:46, 4:46, 4:45.  My watch also said 14:47 but my official was 14:47.  I felt a little drained and wasn't as relaxed as I wanted but it's been a tough training week.; 5.4 miles with pick-ups (6:51).  I felt guilty just doing 5k worth of quality work this morning, so during the run, I ran 8x .1 miles fast with .4 miles easy jog.  I felt pretty quick on these and was running them between mile and 5k pace.

Sunday: 6.2 miles (7:05); 3.4 miles (7:24)

Week Total= 93.2 miles. The volume was a little bit higher than my usual "two weeks to go" plan but I was playing a bit of make-up for the week prior.  Next week, I'll back off big time as I get ready for the national half-marathon championships.  I'm a little bit worried about running all of these 5ks lately when I would have been better off doing longer workouts.  But when I'm not training for a marathon, I like to have fun and not to mention, I was able to pull in some good awards. 

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