Weekly Summary/10 mile race

I had a pretty good week of training. I’m glad that I moved my Wednesday workout to Thursday as I felt awesome and it went well. Sunday’s race could have went a lot better, but I still got in the work and do believe I’m still on pace for a breakthrough marathon in 3 weeks. Details for the past week and race follow….:

Training Week of 2/19:

Sunday: am: 22:00 warm-up…..Hilly 10 mile race (RRCA Club Challenge) in 52:39 (Splits: 4:48/4:59/5:08/5:10/5:15/5:29/5:21/5:35/5:24/5:20)….13:00 cool-down  (Details in blog post)  / pm: 35 minutes on turf fields at Garrison Forest School  (last 6:00 barefoot)

Saturday: 50 minutes easy on turf fields at Garrison Forest School. 4 x :20 uphill progressive striders 

Friday:  50 minutes easy on turf fields at Garrison Forest School. (last 7:30 barefoot) /  20 minute weight sesson

Thursday: (Valley Centre (715 meters)) 20:00 warm-up…..2 loop splits with actual pace in (): 4:41(5:16)–4:39(5:14)–4:37(5:11)–4:36(5:10)… 2 loop recovery in 5:30 (6:11) (Quick change into flats)… 4:36(5:10)–4:33(5:07)–4:27(5:00)–4:26(4:59)….11:00 cool-down

Wednesday: am: 81 minutes easy on roads/side walks (Planned to do a workout, but did not feel good (see blog post)) / lunch: 45 minutes easy on turf fields at Garrison Forest School (last 7:30 barefoot)

Tuesday: 43 minutes easy on treadmill /  30 minutes easy on indoor track

Monday: 60 minutes total. 40 minutes on turf fields at Garrison Forest School…..20 minute weight session….20 more minutes on turf fields.

___________________________________________________________________________________________

RRCA Club Challenge

Details: 22:00 warm-up…..Hilly 10 mile race (RRCA Club Challenge) in 52:39 (Splits: 4:48/4:59/5:08/5:10/5:15/5:29/5:21/5:35/5:24/5:20)….13:00 cool-down

I was expecting this race to go much better…especially with me finishing my workout on Thursday with the last 2 miles of the second 4 at 5:00/mile. In the past I would have been smart about this, but I found myself a little too confident heading into this race. Every workout I have done since the Fall has been negative split. Sure I finished the workout on Thursday running 5:00/mile, but I started out at 5:15 and picked it up from there…. I should have done the same thing on Sunday. Had I started out running 5:10 pace I may have been able to maintain it or even pick it up as the race went on. The course is tough, but I didn’t run it smart. It’s easy to get caught up and run too fast early on in a race! The good news is once I slowed down to 5:20s I felt pretty strong. While I wasn’t running 5:10s anymore I did feel like I could have gone another few miles past the finish line…

Anyway….I’m not worried about this race result. I’ve had incredible workouts and hope to have another big one this Thursday. I have 3 weeks to go….

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