Sunday, January 1, 2017

Training December 26, 2016 to January 1, 2017

Monday AM raliegh tavern 10 mile, 1:03:36, first two miles with Melissa and Uta, it was 19 degrees but felt warm because there was no wind.
               PM road 4 solo, 28:13

Tuesday AM tempo run with hill repeats. 5k warm up, drills and strides, 3 mile tempo on roads, 15:20, (5:00, 5:14, 5:06) couple drills, 10x30 second hills focus on power and form,only about 90 second efforts, jog down recoveries. 5k cool down
                PM wieght and medball circuits with Anna. Mostly cleans, squats and the like some handstand stuff

Wednesday AM Medium long run, 12.3 miles, 1:22:03, felt heavy took it easy
                    PM 4 miles on road with brother in laws dog who is not quite as good a running partner as Uta, 29:29

Thursday AM at North Andover HS, 3+ warm up, drills, strides, 6xmile on track, no wind at start bit more by end, 3min recoveries with 3 to 4 drills during each recovery, 4:58.8, 4:58.7, 4:58.7, 4:57.8, 4:58.8, 4:57.8, 3+ cool down
                PM no running just snow removal

Friday AM raliegh tavern 10, 1:06:48, first 2.9 miles with Melissa and Uta. squats after 7x6 starting at 75lbs up to 135lbs
            PM road 4 solo, 28:46

Saturday AM boxford 10 mile solo, 1:04:45 bit tired
                PM road 4 with Melissa and Uta, 30:36

Sunday AM 5k warm up, drills, strides, 30 second hard effort, some jogging and more strides, Race Hangover Classic 5k, 1st place 15:25, 4:56, 4:59, 4:56.  From the front. great weather but it was windy.  Wind may have cost me 10 seconds or a bit more but I wasn't strong enough to crack 15 today.  Got a good effort out though. 4 miles cool down with Whirlaway crew.

Summary ~95 miles, two good workouts, one ok race.  Would like to be faster.  I guess that is always true.  I shouldn't really expect more for where I'm at but I still do.  I'll take it however as a starting point.
  I'll do a track 5k in 6 or 7 weeks and hopefully be able to crack 15 by then. I expect if I did some specific work I could get there pretty quick but frankly I'm not in a place to be getting specific.  Time to work general fitness and try to get actual fit not sharp.   I think six to 10 weeks like this and I'll be getting there.

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