Week #5

At this point I'm getting into a good rhythm with the training.  My body is still adapting to the increasing weekly mileage, but each week brings something new to focus on and I'm really enjoying the process.

This week looks to be similar to last week.  Primarily focused on distance, and not so much on pace.

Scheduled

Mileage

Actual

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday

29-Jan

-

3.0

Or cross training/soccer

0.00

Did about 40 minutes worth of body weight exercises in the afternoon and had soccer at 8pm.

Monday

30-Jan

6.0

10.0

Split Mileage in AM and PM - Recovery

0:07:54

10.09

Just under 4m in the morning, the rest after work.  Knee and shin sore from the run, and hamstrings very sore from the workout yesterday.

Tuesday

31-Jan

10.0

14.0

Medium Long Run

0:07:31

12.38

Hamstrings still sore - was able to run miles 6-9 at a solid pace, but didn't have the same bounce as last week.

Wednesday

1-Feb

-

5.0

Recovery

0:08:13

2.78

An easy couple of miles with Raleigh the dog.

Thursday

2-Feb

3.0

8.0

Speedwork

7.39

800/1000/1000/1200/4x400 - knee was bothering me quite a bit on the 400's.

Friday

3-Feb

-

5.0

Recovery

0:08:28

1.09

Just wanted to get out with Raleigh and take an easy 10 minutes to see how the knee and shin felt - not bad.

Saturday

4-Feb

18.0

24.0

Long Run

0:07:52

19.15

I was able to pull back a bit and maintain what I think is a more appropriate training pace.  Overall, the run felt great.

Thursday night splits: 2:58, 3:43, 3:44, 4:25, 1:26, 1:27, 1:22, 1:23.  Times a little bit slower than usual, but I was able to maintain the appropriate paces.  Iced the knee afterward - both the shin and knee felt great on Friday morning.

Knee and shin issues responded well to ice and ibuprofen this week.  I didn't have any problems with either on my Saturday run, and overall I continue to feel good after each week of training.  Total miles 52.86.