Sunday, May 5, 2013

April 29th-May 5th Training

Monday: 5 miles (6:46); 10 miles (7:03)

Tuesday: 10.2 miles (6:19); 5 miles with 4xhill blasts (7:04)

Wednesday: 5.9 miles (6:54); 12 miles with 16x400m with 1:00 jog rest and 3:00 jog rest after every 4th interval. I took the extra rest to give me some extra recovery from the marathon last weekend.  I ended up running 17:25 for the 16 of them, which is a 65.XX average.  My legs felt a little heavy, but I actually felt really good and kept on making myself slow down.  After Rocket City, I only ran 68s, so my speed is pretty decent right now.  I could have done 20 but I wanted to play it safe.  Encouraging workout.

Thursday: 6.4 miles (6:54); 9.5 miles (6:57)

Friday: 8.5 miles (6:52); 6.3 miles with 6xstrides (7:07)

Saturday: 7.7 miles with 5k race in 15:24.  Didn't get to warm up too long.  My plan was to run the 5k around 15:00-15:15, jog for a couple minutes, then do 4x2:00 at 10k effort with 2:00 rest and then 4x1:00 really hard with 1:00 rest.  There were no mile markers and I turned off my auto-lap, so I don't know exact splits.  Took my time finding my rhythm in the first mile and split around 4:48, my second mile was around 4:40ish and my third mile was around 4:56, with most of the slowdown happening the last half mile.  The course had a lot of gradual hills and random 180 turns and parking lot cut throughs.  Legs didn't have much power and this was a harder effort than I would have liked, so I scrapped the fast running after the race; 6.3 miles (6:54)

Sunday: 20.1 miles (6:03). Got rolling in the low 6:00s pretty quickly but took me a while to run under 6:00 pace.  Ran the last few miles close to 5:50 average.  Hamstrings were really tired the last couple of miles.

Week Total: 112.9 miles. Eh, not bad post marathon.  I had no soreness but a lot of random achiness through the week, especially in my hamstrings and butt.  Really pleased with Wednesday's session but not so much with Saturday.  USA 25k champs will be interesting.  I don't want this week to be a wash, so I'm not going to go into the race fresh but I'm hoping to maybe get top 10.  My main goal is to stay mentally tough while getting my face kicked in.

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