Monday AM 2.1 mile warm up then some strides and drills. 14 mile fundamental tempo run around the Phillips fields 1:19:36, 5:41 mile pace. Legs were wiped out the last couple of miles even though breathing was still comfortable. It was humid but not really that bad. Basically I think I just need some long runs. I have done very few long runs over the last few years because of the coordination issues but I'll just have to make them work one way or another.
PM 5 miles in 35:02
Tuesday AM road 4 miles with Melissa and Uta, 33:42
PM road 10, 1:05:28
Wednesday PM road 10k with Uta in 43:13, then half mile jogging with strides mixed then 6x quarter mile hill repeats with jog down recovery. 1:31, 1:34, 1:34, 1:35, 1:34, 1:33. mile cool down
Thursday AM road 4 miles with Uta in 31:05
PM road 10, 1:05:37
Friday AM road 4 miles with Melissa and Uta, 32:19
PM road 10, 1:05:26
Saturday AM 5k warm up on GBTC XC course with DJ Raboin, 23:22, drills, strides, 30 second hard effort, more strides. Race GBTC XC festival 5k, 1st place, 15:40. took the lead between 400 and 600 meters in and ran alone pretty much from that point on. A couple years ago I ran 15:39 here but in a very competitive losing effort so this probably shows better fitness. Not a great effort for the race but about what can be expected based on how little racing I have done and running from the front. 5k on the course for a cool down with DJ, 23:22.
PM 8.2 miles on road solo, 57:55
Sunday AM road 20.6, 2:31:22, first 10 miles in 81mins with Melissa and Uta, pleasantly surprised that with the slow start the coordination held the whole way.
PM road 10k, 42:45
Summary ~119 miles, two middle of the road workouts and a middle of the road race. All in all a solid week. I have cow harbor this weekend and I really would love to get back in the top 10. The last time I ran there I was 12th in 31:12 and I tuned up for that with a 15:39 in the same race I ran this week but as I mentioned with much more competition so I'm very hopeful that I'm coming around and I can produce a sub 31 at Cow Harbor which is usually enough to slip into the top 10. The race effort this week left something to be desired but I have a feeling having some competition will take care of that. I would love to have a few more weeks and a few more races to tune up for Cow Harbor but at least I'm in a place where if I run well I won't embarrass myself too badly.
Hope your week went well.