Monthly Archives: June 2013

Training Summary Week of 5/27

I spent most of this week recovering from MCVETs 5k and 10k races. My right upper hamstring and lower left hamstring were bugging me all week long. I know I keep saying I have to listen to my body and be careful, but it’s hard to not push and take chances when you are fit. I had a great race at the Bel Air Town Run 5k in 14:38. I went out hard the first mile and it definitely made it hard to maintain pace over the rest of the race.

I am not 100% sure, but I may run Damien’s Run 5k in Columbia this weekend. They are offering some big money for breaking the course record, but Abiyot Endale came last year and ran 14:23! I think I may try and take a shot at it, but it’s going to be hard to beat. I definitely think I could have run under 14:30 in Bel Air last week had I pushed/maintained over the last mile, but it’s another big jump to 14:23. The good news is that the pace will feel somewhat familiar as I went through the mile and 2 mile last week at 4:26 and 9:12. We’ll see what happens….

Training Week of 5/27:

Sunday: (Bel Air Town Run 5k)  2 mile warm-up…3.1 mile race….2 mile cool-down / pm: 30 minutes easy pushing double stroller. Race: 4:26/4:46 (9:12)/5:28 last 1.1 The first mile is definitely the fastest, but I wasn’t expecting to be at 4:26. In hindsight it was definitely too fast as I suffered from it over the last mile. The last mile is the hardest, but I shouldn’t have slowed down as much as I did. I lost the fight that was pushing me through the first 2 miles and found myself settling in.

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Saturday: 45 minutes total on roads…6 x :12 hard striders
Friday: 50 minutes on turf fields at Garrison Forest School  2 x :15 striders/ 30 minutes with Amanda pushing boys in double stroller

Thursday: 90 minutes total on roads/sidewalks….65 minutes easy then 2 x :15 striders and 8 x :12 hill sprints with 2:00 jog recovery  (20 minutes of weights/core)

Wednesday: 50 minutes on turf fields at Garrison Forest School  4 x :15 striders / 30 minutes with Amanda pushing boys in double stroller

Tuesday: 50 minutes on turf fields at Garrison Forest School  / 30 minutes with Amanda pushing boys in double stroller

Monday: 40 minutes on turf fields at Garrison Forest School    (20 minutes of weights/core)