Monday - 10.75 in 76:07
Ben is a good training partner. Always up for anything. This being my first "speed" session since the minor injury blip, I wanted to do it at a controlled 75% effort. We did 8 times 3 min push w/ 1 min recovery. Thanks Ben.
Tuesday - 6.75
Wednesday - 12 in 80:58
40 min perceived effort lactate threshold run. I was on trails, and this didn't come easy. It was a hard push throughout. After the 40 mins, I took 3 mins and finished w/ a 5:55 on the roads. Happy w/ that.
Thursday- 12 in 78:06
Great run. In the zone. 6:29 by mile 3. Finished up @ 5:45, 6:02, 5:55. This was fun.
Friday - 1.75
prework shakeout; lifting postwork
Saturday - 8 in 61:50
Cold and windy. Felt lethargic until the end. 5 strides over the last mile. Easy prerace day run.
Sunday - 13 total
James Joyce Ramble 10K
34:15 for 15th
I was hoping to go sub 34:00/5:30 pace. Felt good just need to work on the speed.
For the week
64 1/2 miles
4 core workouts
1 lifting sequence
Analysis: A good week. Mileage a little low due to no true long run. I'm more excited about Wed/Thurs runs than the race, although it did feel good to race. Now I need to get fast.
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