Week #11

Last week was clearly one of my better weeks of training so far.  I was able to hit some hills (including Heartbreak Hill) on three of my six runs, I hit double digits four times, and the speedwork continues to go well.

I'm likely going to take it a little bit easier this week, at least in terms of distance.  My legs took a bit of a pounding and I'd like to give them a chance to recover.  Then next week I'll go hard before beginning to taper...race day is getting closer.

Here we go:

Scheduled

Mileage

Actual

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday

11-Mar

-

3.0

Or cross training/soccer

0

A little bit of stretching & rest.

Monday

12-Mar

11.0

11.0

w/5x600m @ 5K race pace; jog 2 min

0:07:11

10

This felt moderately uncomfortable the whole time, but really, not too bad.  I didn't do the sprints though - that's for Thursdays.

Tuesday

13-Mar

13.0

13.0

Medium Long Run

0:07:49

10.01

Didn't have the time for the full 13 - took it nice and easy as more of a recovery from yesterday.

Wednesday

14-Mar

-

5.0

Recovery

0

Feet have been really sore.  Rest.

Thursday

15-Mar

3.0

8.0

Speedwork

7.22

1600/1200/1200/800 - with a warm up and cool down.  Feet are still pretty sore.

Friday

16-Mar

5.0

9.0

8-15k tune-up race

0:07:56

13.1

I was hoping to get my long run in today, but I was feeling really exhausted all day and called it a day after 13.

Saturday

17-Mar

16.0

20.0

Long Run

0:08:07

4.01

Took a really easy jog with Eli and Raleigh, then finished up with 12 75m strides.

Thursday splits: 6:11, 4:44, 4:35, 2:43.  Each of these were supposed to be done at 10k pace, so I ended up going a little bit too fast.  It didn't feel like I was pushing it too hard though, so I'm happy with the workout.

Friday long run:  With a 5k on Sunday, I took a half day from work to try and get in my long run, but ended up crashing on the couch when I got home.  I was able to get some motivation around 4pm, but I knew it wasn't going to be for the full distance.  It would've been nice to get in the full distance, but I think my body just needed the rest.

Total miles: 44.34