Monday PM ran from school after work, 25min warm up on the roads then a full drills session, about 15mins, then 12x100m 'on the minute' in 16.6, 16.3, 16.6, 15.9, 16.1, 16.0, 16.1, 15.9, 16.1, 15.8, 16.1, 15.8, felt good form wise, felt easy aerobically, muscularly bit tired after. 5min cool down tot. 5.5 miles
Tuesday PM vermont loop 5 mile with Uta, 32:49 tot. 5
Wednesday 3PM massage and drills with Anna
5PM 10k coventry loop, 40:51 tot. 6.25
Thursday PM 3+ warm up, then 6x1min fartlek with drills, so I would do 2 drills from my full drill set then a 1min rep on a very flat stretch of road, and repeat. I measured the stretch I was covering and was happily surprised to see I was running around 66's per 400m pace. I normally need to be very fit to run that kind of pace for anything over 200m and I'm not at all fit so it made me feel like the form work is paying off at least in a little way, cool down, total 6 miles
Friday PM 10k coventry loop with Uta, 42:29 total 6.25
Saturday mid day 40:13 around Phillips Academy. first 25 mins with Melissa and Uta. tot. 5++
Sunday AM a couple miles of warm up broken up a bit, some strides and some race pace efforts of 30 to 45 seconds, a good number of drills but not a full set. Race Great Island 5k, 4th place in 16:11. This is the first time I have run a 5k over 16mins since the fall of my senior year in high school. It was a shit race. I didn't want to get sucked out too fast, which I didn't but then I was too slow at the mile, 5:14- (I was 5:15 at the 10k two weeks ago). I increased the effort but not enough in the second mile very much running in no mans land. I ran another 5:14 (10:29), but that mile is a bit slower than the first. I tried to get after it the last mile but I just really didn't have that much juice and I was also splitting my mental efforts to focus on trying to have good form. 5:09 (15:38) for the third mile.
Honestly I probably shouldn't have been racing. I signed up for the races I'm in this fall back this summer when I assumed I would be much further along in the comeback and would be ready to start to race into shape instead I'm barely training. I'll race again in a couple of weeks and hopefully by then I'll at least be in a better spot mentally and will be able to produce a better effort.
PM cross training bikram yoga.
Summary I really hope things are going to start to get better. I'm very happy that I got in 3 quality efforts and the miles were up slightly( ~40 for the week) This coming week I'm hoping to add in some morning runs to up the miles a bit and to keep the workouts.