Monday AM 4 miles out and back with Uta felt a little quicker but I don't have a time because I
couldn't find my watch this morning and didn't have time to look for it. tot. 4
PM at school, 20:45 warm up, full drills-13mins- 30x100m strides 'on the minute'. Slowest
was 16.5, fastest was 15.7 all but the first 2 were under 16.3. 4minute cool down tot. 5+
Tuesday AM 4.1 miles neighborhood loops with Melissa and Uta, 32:29, tot. 4.1
3PM Drills, box jumps and massage with Anna
6PM 4 miles out and back with Uta, 25:51 tot. 4
Wednesday AM 4 miles with Uta, 31:33, we were crawling Uta was not happy to leave mom in the
nice warm bed. tot. 4
PM Coventry 10k solo, 42:14 tot. 6.2
Thursday AM 4.1 miles neighborhood loops with Melissa and Uta, 32:20 tot. 4.1
PM 5.5 miles with fast finish, last 2 miles in 10:44, 5:19, 5:25. full thing in 35:46 tot. 5.5
Friday AM 4 miles in cold rain with Uta, 30:22 tot. 4
PM just over 4 miles with Uta, Melissa with us for first 25minutes then she stopped for drills
and 200's tot. 4.1 miles
Saturday AM 3 mile warm up, first mile with Melissa, 22:35, full drills, half a dozen or so strides with
two 30 second efforts race great bay 5k, 2nd place 15:23, first place was Neal
Darmody, he broke away right off and I went out in 5th. After about the first 1k which
is slightly uphill I moved by the two guys I was following and surged up to Chris
Antunes who had a 5 to 10 yard gap. I got up to him at about the mile, which we
passed in 5:01.5, for the next mile Chris did most of the work and I would push the
downhills, we passed two miles in 9:55.9(4:54.4), I inched away from Chris in the third
mile but didn't close the large gap on Neal at all, 3 miles in 14:51.1(4:55.1). Obviously
this is much better than a three weeks ago. I got a better effort, it is also a faster course,
about 30 to 40 seconds quicker usually compared to Great Island. These are actually the
three fastest miles I have run since coming back, though obviously my 100's are at a
much faster pace. After we, Melissa and I, had a nice conversation with Neal and his
wife Micaela who I knew as a 50lb kid running for the greater lowell youth team back
when I was a Greater Lowell guy. I definitely felt old but they were real nice. 1 mile
cool down with Melissa tot. 7+
Sunday XT 90min bikram yoga
Summary The race was a big step forward. However afterwards I had noticeable discomfort/odd feeling in the area I had the stress fracture. As such I took Sunday and Monday off. Feels fine now. I got some treatment and changed up my exercises a bit. Hopefully a bump in the road but I'll probably avoid speed work until at least this weekend. Also with the day off and two days of just 4 so far this week the volume will be lower as well. I was bitching to Anna about the pain coming back and she basically laughed at me telling me how bad my form still sucks and how I should expect problems. So one step at a time I suppose.
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