10/5 to 10/11: Two Races & Two Workouts

This week included a lot of hard running. Sunday started with a very solid race at the Bernie's 3-Miler in Dedham, followed by Track Tuesday, Tempo Thursday, and a 5-miler in Warner on Saturday. To go along with all of that hard running, I developed a cold and some sort of injury in my left foot. The cold has essentially come and gone, but the foot injury lingers.

This would probably be a good time to look back at my "training" from the winter of 2013 where I had to do 8 weeks of cross training because I was too stubborn to back off for a few days here and there...

DATASTuff:

5-Oct		Bernie's Run 5k		0:05:33		8.76		Bernie's 3m (not 5k).  Finished 7th in 16:39, and was under 11min at the 2 mile mark. First time doing that I think. Solid race. Couldn't keep up with O'Leary or Lotsbom though. Fast jerks!
6-Oct		Easy/Easy		0:07:40		12.76		AM: 4m Commute at ~7:30/mile. PM: Commute home + Raleigh, + 6 Poplar Strides. Averaged probably 8:00/mile. I had a 'mini-bonk' 3m into the run…strange.
7-Oct		Easy/Intervals		0:07:40		19.17		AM: 4m commute at 7:40/mile PM: 15+ total, 1200/(1000/800/400)x2 - 5k/mile/5k pace, with the mile surge for 200 meters starting at the 'bell lap' of the rep.
8-Oct		Rest/East		0:07:40		9.08		AM: Rest, legs are quite cooked from last night's workout. PM: Dropped the car off with Eli then just ran for a bit. Finished up with 6 barefoot strides over at Fresh Pond. 9m total.
9-Oct		Easy/Tempo				15.55		AM: 6m at 7:40ish. PM: Commute home plus a tempo in about 30:30. Ran 3 short hill sprints to get the legs started on what I hope will become routine.
10-Oct		Easy/Easy		0:07:50		10.11		Battle Road, first 2m slow w/Raleigh, final 8m at a relaxed pace.
11-Oct		Warner 5-Miler		0:05:56		9.65		Won in 29:42. Very hilly course. Left foot sore.

Tuesday Splits:

1200-4:10.06

1000-3:24.03

800-2:39.70

400-1:16.22

1000-3:22.95

800-2:40.50

400-1:08.95

Total: 85.05