Training June 4 to 10

Monday AM 1:03:53 solo at Maudsly state park in the rain, tot. 9+
PM woods 5 w/ gary in rain, shakeout, 36:35 tot. 5

Tuesday AM 3 1/4 w/up few strides, 10k easy tempo on the track 32:27, (3:15.5, 6:31.2, 9:45.4,
12:59.8, 16:14.3, 19:28.1, 22:42.2, 25:56.9, 29:12.3, 32:27.0) very hot would have
liked to do 15k but i was getting dehydrated and it wouldn't have stayed easy if i had
gone on, 3 1/2 c/down tot. 13
PM trail 5 shakeout in tewksbury w/ shannon, 42:03 tot. 5

Wednesday AM woods 9, easy solo, 58:45, full drills after tot. 9
PM woods 5 solo shakeout, 38:58 tot. 5
XT drills

Thursday AM 4 solo shakeout, 27:59 tot. 4
PM 3 1/2 w/up a ton of strides, jogging ect.. (race started late), race hollis fast 5k 1st
place, 13:46 cr, led from gun, but did get passed by a run away horse, splits
(4:26.9, 8:48.7(4:21.8), 13:19.9(4:31.2). down hill course all together 3 1/2
c/down tot. 11+

Friday AM woods 10, 1:12:16 w/ mark garcia easy tot. 12
PM trail 5 shakeout w/ shannon 41:54 in tewksbury tot. 5
XT some hamstring exercises

Saturday PM 3- w/up strides ect... race high performance meet 5k, 1st place, 14:20.60 led from
gun(Nelson laux led 4th lap). Splits kilo's(2:51.8, 5:45.5(2:53.7), 8:38.4(2:52.9),
11:30.3(2:51.9), 14:20.4(2:50.1) miles(4:35, 9:13, 13:47) 3+ c/down w/ shannon
tot. 10

Sunday AM road and trail 18 easy, 2:05:07 tot. 18

Summary 104 miles for the week, 1 easy w/o, two decent races. This week i have the steamboat 4 mile in peoria. I would feel a lot better if I had popped a 14:0's 5k going in but i'm fit so I'm excited. I'd like to run under 18:30, its a tough course and it will be hot but it will also be very competitive. I really blew it in the last competitive race I ran (moonlight) but i think I can run sub 14 through 3 miles just hanging on and feel pretty good, then i'll just have to finish this time. I'll keep things pretty low key this week but I am going to do a pretty good w/o on tuesday.

Quote of the week " I wanted you to see what real courage is, instead of getting the idea that courage is a man with a gun in his hand. It's when you know you're licked before you begin but you begin anyway and you see it through no matter what. You rarely win, but sometimes you do." ~Harper Lee, To Kill a Mockingbird, Chapter 11, spoken by the character Atticus