July was a big mileage month for me, in fact my biggest ever by over 70 miles. The plan was to run a lot to see how my various ailments were going to respond to heavy training. If I am going to have problems I wanted to find out now instead of 4 months thru a 6 month training program. I did 4 big weeks and varied how much fast running I did from none, to 3 days/week.
July Totals
--Ran everyday (plan was to skip 7/28)
--44 runs, 13 doubles (plan was 41 30/11)
--Mileage 429 (plan was 365)
--Weeks 86,95,100,98 (Plan 85,88,87,75)
--Races: none
--Speedwork - did 2 sets of 1,200s(plan was 1,200s and 400s)
--Long runs 20,24,22,22 (plan 20, 22, 18)
August Plans
not too sure to be honest. July has shown me that I can run through my various leg issues (achilles, ankles, knees) as long as I am sensible about the routes I run. My groin/sportshernia problem is another matter. Good news is that it doesn't get bothered by high mileage, but fast stuff definitely makes it worse. The weeks where I did little/no speedwork seemed relatively easy. Those with trackwork definitely took their toll and ibuprofen proved helpful the day after.
I think I need to get some professional advice. If it is a sportshernia, I will need to get it fixed at some point. From what I have read, continued running won't make the surgery any worse, but obviously it's hard to train hard and run fast if it hurts all the time.
So I will try to find a doctor that knows something about sports hernias, and get checked out. Until then I think I'll keep going with reasonably high mileage, but relatively low intensity (ie. no track work). That will keep me fit and serve as continued base building.
Thursday, July 31, 2008
Monday, July 28, 2008
Yet another big week
My "big July" continued again this week, with 97.9 miles spread over 10 runs. That makes 368 miles in the last 27 days. It's now been 47 days since I took a day off. I skipped the trackwork again this week, but did a few hills, my tempo run, and a few marathon paced miles. The rest of the miles were about 8 minutes. I feel like I am now used to this sort of mileage, but it does seem that I am always running.
M - 2 recovery runs: 7m and 6m
T - 6m tempo at 6:45 pace, 9m overall
W - 6m, skipped the PM run
T - 16m early in the morning and then 7m in the evening
F - 7m (skipped my speedwork), PM 5m
S - 12m in the morning
S - 22m at 7:50 pace w 2.5m at marathon pace
I'm going to finish out July strong so Mon-Thu are all solid days...
Mon - 2 recovery runs - 13m
Tue - 6m tempo, 9m overall
Wed - 2 easy runs, 14m
Thu - med-long AM, easy PM - 20m
That will end July somewhere around 420 miles. Then I need to assess my various ailments and make a plan. Options are......
1) Keep training hard for San Jose half , CIM and Boston
2) Take some down time to let things naturally heal
3) Cut my losses and get fixed now, and get better in time for Boston
4) Do a quick race (August/September) and then deal with everything
I'll schedule a Dr appt for early August and get checked out.
M - 2 recovery runs: 7m and 6m
T - 6m tempo at 6:45 pace, 9m overall
W - 6m, skipped the PM run
T - 16m early in the morning and then 7m in the evening
F - 7m (skipped my speedwork), PM 5m
S - 12m in the morning
S - 22m at 7:50 pace w 2.5m at marathon pace
I'm going to finish out July strong so Mon-Thu are all solid days...
Mon - 2 recovery runs - 13m
Tue - 6m tempo, 9m overall
Wed - 2 easy runs, 14m
Thu - med-long AM, easy PM - 20m
That will end July somewhere around 420 miles. Then I need to assess my various ailments and make a plan. Options are......
1) Keep training hard for San Jose half , CIM and Boston
2) Take some down time to let things naturally heal
3) Cut my losses and get fixed now, and get better in time for Boston
4) Do a quick race (August/September) and then deal with everything
I'll schedule a Dr appt for early August and get checked out.
Tuesday, July 22, 2008
Tuesday Tempo
Ran early this morning and felt really sluggish when I left the house. Everything seemed to ache from the waist down to my toes. Schedule called for a tempo run, with 6 of the planned 9 miles at about 6:42 pace. First half mile was at 8:50 pace, so I was not feeling it.
After 3/4 mile I saw another runner, moving along at a reasonable clip (probably low 7's) and it inspired me to at least try and pick up the pace. Somehow I managed to get going reasonably well and by 1 mile (normally where I start the tempo pace) I was also doing low 7s. Decided I'd at least give it a shot. Various aches/pains worked themselves out and it was all going well by 1 1/2 miles.
Managed to do the full 6 at a good pace, and averaged 6:45 (just 3 seconds off pace). It felt great to actually run some fast miles after last week's 100 miles, all at 8:00 pace. Having said that, I'm still skipping Friday's speedwork at the track as I know that is going to cause me some achilles problems.
Another 9 days of July and then I get to assess how my body has handled the big miles and plan the rest of the year appropriately.
After 3/4 mile I saw another runner, moving along at a reasonable clip (probably low 7's) and it inspired me to at least try and pick up the pace. Somehow I managed to get going reasonably well and by 1 mile (normally where I start the tempo pace) I was also doing low 7s. Decided I'd at least give it a shot. Various aches/pains worked themselves out and it was all going well by 1 1/2 miles.
Managed to do the full 6 at a good pace, and averaged 6:45 (just 3 seconds off pace). It felt great to actually run some fast miles after last week's 100 miles, all at 8:00 pace. Having said that, I'm still skipping Friday's speedwork at the track as I know that is going to cause me some achilles problems.
Another 9 days of July and then I get to assess how my body has handled the big miles and plan the rest of the year appropriately.
Sunday, July 20, 2008
More Miles (and miles, and miles)
My "big July" continued this week, with 100.2 miles. That makes 268 miles in the last 20 days. Looking back, it's been 40 days since I took a day off. Last week's combination of high mileage (95), fast running (speedwork and tempo miles) and hills was hurting my achilles, so this week I dropped all the hills and most of the fast running. The result was a relatively easy, pain free week, with 100 miles, most of which were just around 8 minute pace.
M - 2 recovery runs: 7m and 6m
T - 5m - skipped the tempo running this week
W - 10m, skipped the PM run
T - 15m early in the morning and then 10m in the evening
F - 7m (skipped my speedwork), skipped the PM run
S - 12m in the morning and 5.5m in the afternoon
S - 22m at 7:52 pace
Next week should be similar, although I'll try not to backload the last 4 days so much - this week was 28m in 3 (9m/day) and then 72m in the last 4 days (18m/day). I'm planning for mid 90's. July total should come in over 400 miles, which is definitely my biggest month. Achilles, knee, feet are all OK with nothing that isn't manageable. The sports hernia/groin injury is still there, but this week was better than last, so I'm thinking that the speedwork is what is causing the problems. I'm going to see how I feel after a full month of heavy miles and decide on the plan at the the end of July.
M - 2 recovery runs: 7m and 6m
T - 5m - skipped the tempo running this week
W - 10m, skipped the PM run
T - 15m early in the morning and then 10m in the evening
F - 7m (skipped my speedwork), skipped the PM run
S - 12m in the morning and 5.5m in the afternoon
S - 22m at 7:52 pace
Next week should be similar, although I'll try not to backload the last 4 days so much - this week was 28m in 3 (9m/day) and then 72m in the last 4 days (18m/day). I'm planning for mid 90's. July total should come in over 400 miles, which is definitely my biggest month. Achilles, knee, feet are all OK with nothing that isn't manageable. The sports hernia/groin injury is still there, but this week was better than last, so I'm thinking that the speedwork is what is causing the problems. I'm going to see how I feel after a full month of heavy miles and decide on the plan at the the end of July.
Sunday, July 13, 2008
Another Big Week
Second week of July ended today with a 23.77 mile run. Nothing fast, just easy miles at high 7's/low 8's. 8:08 average for just under 3 1/4 hours.
yesterday was an easy 14
Friday was an aborted trackworkout (did just 2x1200m repeats instead of the planned 5) but also ran 7 later in the day for 13 total.
Thursday was a nice 13 miler early in the morning before it got too hot, plus a very hilly 5 miler as the sun was setting.
Wednesday was a 5 m tempo at 6:42 (9.5 overall)
Tuesday was just 5 m easy
Monday was 12m spread over 2 easy runs.
Weekly total just under 95 miles.
I think it was a good decision to bail on the speedwork Friday. I'll probably skip it this week too, as I think it is putting a lot of stress on my achilles and groin.
Hoping for similar mileage this week and next, which should put July up there with my biggest ever months.
yesterday was an easy 14
Friday was an aborted trackworkout (did just 2x1200m repeats instead of the planned 5) but also ran 7 later in the day for 13 total.
Thursday was a nice 13 miler early in the morning before it got too hot, plus a very hilly 5 miler as the sun was setting.
Wednesday was a 5 m tempo at 6:42 (9.5 overall)
Tuesday was just 5 m easy
Monday was 12m spread over 2 easy runs.
Weekly total just under 95 miles.
I think it was a good decision to bail on the speedwork Friday. I'll probably skip it this week too, as I think it is putting a lot of stress on my achilles and groin.
Hoping for similar mileage this week and next, which should put July up there with my biggest ever months.
Sunday, July 6, 2008
Weekly Summary
First official week of my training program for California International Marathon; December 7th - 23 weeks of training - trying to keep to a steady 350+ miles/month
Basic schedule is tempos Tuesday, strides Wednesday, 1200 or 400s Friday and long Sunday. Everything else is easy (8+ min/mile) with doubles M/W/F. 3 out of 4 weeks (or 4 out of 5 some months) are 80-90 with the other week being a cutback down around 55-60. Long runs (20+) most weeks.
This was my first post marathon 80+ week and it ended up at 86 and change. It was something of a shock to the system and today's 20 seemed like a long way. Friday's 5x1200m at 4:29 kicked my butt - the first 4 went OK but #5 was painful and it was a struggle to do 4:39 (with all the extra 10 seconds in the last lap). For Wednesday's strides I ran at the track and at the end tried a "fast" lap for fun - managed a 76 second 400m. That seemed real fast to me, but the online race calculators say I should be able to run a 65s (4:21/mile pace) which seems ridiculous.
Both achilles are sore, so I'm going to stay off the hills for a while and they should sort themselves out with some easy stretching at night. Biggest injury problem is a groin issue which I think is a sports hernia. This has been niggling me for about 6 months now, but seems to be getting worse - At first I thought it was just a muscle pull but it's not going away. I haven't done much research, but what I have done doesn't look good - always seems to end with surgery and time off running..... We'll see how that goes, hopefully I can nurse it thru CIM and maybe also Boston next April. Between that and the achilles it's taking me a couple miles to warmup and get the aches and pains worked out - I am feeling old.
Oh well, just 22 weeks (or 1,754 miles) to go........
Basic schedule is tempos Tuesday, strides Wednesday, 1200 or 400s Friday and long Sunday. Everything else is easy (8+ min/mile) with doubles M/W/F. 3 out of 4 weeks (or 4 out of 5 some months) are 80-90 with the other week being a cutback down around 55-60. Long runs (20+) most weeks.
This was my first post marathon 80+ week and it ended up at 86 and change. It was something of a shock to the system and today's 20 seemed like a long way. Friday's 5x1200m at 4:29 kicked my butt - the first 4 went OK but #5 was painful and it was a struggle to do 4:39 (with all the extra 10 seconds in the last lap). For Wednesday's strides I ran at the track and at the end tried a "fast" lap for fun - managed a 76 second 400m. That seemed real fast to me, but the online race calculators say I should be able to run a 65s (4:21/mile pace) which seems ridiculous.
Both achilles are sore, so I'm going to stay off the hills for a while and they should sort themselves out with some easy stretching at night. Biggest injury problem is a groin issue which I think is a sports hernia. This has been niggling me for about 6 months now, but seems to be getting worse - At first I thought it was just a muscle pull but it's not going away. I haven't done much research, but what I have done doesn't look good - always seems to end with surgery and time off running..... We'll see how that goes, hopefully I can nurse it thru CIM and maybe also Boston next April. Between that and the achilles it's taking me a couple miles to warmup and get the aches and pains worked out - I am feeling old.
Oh well, just 22 weeks (or 1,754 miles) to go........
Monday, June 30, 2008
June Summary
2008 is half over. June was my post marathon recovery month and it went well (except for 2 sub par short races). Yearly total is now 1,758 miles (9.7 miles/day)
June Plans and Actuals
--Run everyday except 6/23
.....Ran everyday except June 11th
.....37 runs (8 doubles)
.....3 long runs (15, 19, 19)
--Mileage about 265
.....Mileage 282
--Weeks 64,69,64,48
..... Weeks 67,53,71,70
--10k race on 6/21, goal 39-40 minutes
..... Ran the 10k - way too hot, 41:16
..... Ran a 5k - way too hot, 19:59
--Start speedwork for 10k training
..... did 2 speedwork sessions, plus 5k/10k
July Plans
--Run everyday except July 28th
--41 runs (11 doubles)
--Mileage 365
--Weeks 85,88,87,75
--Races: possible 10k at end of July (TBD)
--Continue speedwork (1,200s and 400s)
--Keep up weekly 18-22 milers (20, 22, 18)
Beyond July
the plan is to keep monthly mileage about 350, with 3 weeks at 85-90 followed by a cutback to high 50s. a 10k at the end of August. San Jose half early October. Silicon Valley Marathon late October (semi training run). and Cal International Marathon early December.
June Plans and Actuals
--Run everyday except 6/23
.....Ran everyday except June 11th
.....37 runs (8 doubles)
.....3 long runs (15, 19, 19)
--Mileage about 265
.....Mileage 282
--Weeks 64,69,64,48
..... Weeks 67,53,71,70
--10k race on 6/21, goal 39-40 minutes
..... Ran the 10k - way too hot, 41:16
..... Ran a 5k - way too hot, 19:59
--Start speedwork for 10k training
..... did 2 speedwork sessions, plus 5k/10k
July Plans
--Run everyday except July 28th
--41 runs (11 doubles)
--Mileage 365
--Weeks 85,88,87,75
--Races: possible 10k at end of July (TBD)
--Continue speedwork (1,200s and 400s)
--Keep up weekly 18-22 milers (20, 22, 18)
Beyond July
the plan is to keep monthly mileage about 350, with 3 weeks at 85-90 followed by a cutback to high 50s. a 10k at the end of August. San Jose half early October. Silicon Valley Marathon late October (semi training run). and Cal International Marathon early December.
Friday, June 27, 2008
Fast Friday
Took advantage of school being out to do some speedwork at the track early this morning. Planned for 5x1200 meters, with 90 seconds recovery walk/jog between each. Pace was planned for 6:01 mins/mile, which turns out to be 4:29 for 1200m (or just under 90s/lap).
Warmed up for a couple miles and then set off....
#1 - 4:33 - first lap was slow, next 2 were OK - mHR 160
#2 - 4:29 - spot on - mHR 168
#3 - 4:29 - spot on - mHR 168
#4 - 4:31 - struggling in lap 3 - mHR 169
#5 - 4:33 - struggling in lap 2 - mHR 170
Pretty good overall. I feel a little bit of speed finally creeping into my legs, but running at this pace still seems really fast to me.
Rest of the week has been pretty steady. Mon, Wed and Thur were all about 7:45 pace at 10, 6 and 7 miles. Tuesday was 3 miles at tempo (6:30) and 6 overall. 10-12 planned for Saturday and a 20 miler Sunday.
Coincidentally, today's 1200m repeats were almost exactly the pace for my "not-going-to-happen-but-let's-go-for-it-anyway-2:37-marathon" goal. I am 100% certain than 26.2 miles at that pace is a long, long, long way away for me.
Warmed up for a couple miles and then set off....
#1 - 4:33 - first lap was slow, next 2 were OK - mHR 160
#2 - 4:29 - spot on - mHR 168
#3 - 4:29 - spot on - mHR 168
#4 - 4:31 - struggling in lap 3 - mHR 169
#5 - 4:33 - struggling in lap 2 - mHR 170
Pretty good overall. I feel a little bit of speed finally creeping into my legs, but running at this pace still seems really fast to me.
Rest of the week has been pretty steady. Mon, Wed and Thur were all about 7:45 pace at 10, 6 and 7 miles. Tuesday was 3 miles at tempo (6:30) and 6 overall. 10-12 planned for Saturday and a 20 miler Sunday.
Coincidentally, today's 1200m repeats were almost exactly the pace for my "not-going-to-happen-but-let's-go-for-it-anyway-2:37-marathon" goal. I am 100% certain than 26.2 miles at that pace is a long, long, long way away for me.
Monday, June 23, 2008
Weekly Update
Finished the week with a good long run yesterday. It was a little cooler (only high 70s at the end) as I got out reasonably early about 7:30 yesterday morning.
Ran 18.7 at an average of 7:37 over a pretty hilly course. Went easy the first 5 and then picked it up for the next 10. Ran the last 2 miles at 6:55 pace. It all felt very good and it was great to be running fast without feeling like the heat was going to kill me.
Weekly total was 71 miles - and those two hot races really hurt.
This week is my final "marathon recovery" week and should be about 70-75 miles also. I will be in Sonoma/Healdsburg thru Wednesday so I'll be running in a new location.
Mo - 7 ez
Tu - 3m tempo, 7 overall
We - 7 ez w 10xstrides
Th - 10 med long, maybe run 5ez too in the PM
Fr - 5x1200 speedwork, 5ez PM
Sa - 7-10 ez
Su - 20 long
Next week is the start of 23 weeks training for California International. The first cycle is 3 weeks in the mid 80's.
Ran 18.7 at an average of 7:37 over a pretty hilly course. Went easy the first 5 and then picked it up for the next 10. Ran the last 2 miles at 6:55 pace. It all felt very good and it was great to be running fast without feeling like the heat was going to kill me.
Weekly total was 71 miles - and those two hot races really hurt.
This week is my final "marathon recovery" week and should be about 70-75 miles also. I will be in Sonoma/Healdsburg thru Wednesday so I'll be running in a new location.
Mo - 7 ez
Tu - 3m tempo, 7 overall
We - 7 ez w 10xstrides
Th - 10 med long, maybe run 5ez too in the PM
Fr - 5x1200 speedwork, 5ez PM
Sa - 7-10 ez
Su - 20 long
Next week is the start of 23 weeks training for California International. The first cycle is 3 weeks in the mid 80's.
Saturday, June 21, 2008
Another Hot, Long Race
Ran the SF stadium to stadium 10k this morning. Started late (20 minutes) as the mayor was supposed to showup, but he didn't. It was hot, probably mis 80's at the start and touching 90 at the end. Most of the course was on super hot black roads. Had a 100' hill about mile 3 and a few little lumps. Started near AT&T park and ended in the stadium for the 49ers.Course was certified, but they ended up moving the finish from the cert so it was about 150 meters long.
Planned to run 6:15-6:20 pace and see what happened (3:53-3:56 per KM). If all goes well that would bring me in 38:50-39:22
Here's the splits.....
KM1 3:49 - fast start, but managed to check myself
KM2 3:58 - slowing - it's hot out there
KM3 4:04 - feeling the hill we just climbed
KM4 3:55 - picked it up downhill a little
KM5 4:04 - bigger hill starts, hurting, but thru 5K at 19:54
KM6 4:14 - over the hill
KM7 3:55 - pick it up downhill
KM8 4:07 - wheels falling off, struggling
KM9 4:14 - in pain
KM10 4:16 - 40:41 thru 10k, where's the F'ing finish?
KM10 4:16 - 40:41 thru 10k, where's the F'ing finish?
Extra 150m at 3:57/KM pace. HR up to 182
Final time 41:13 (garmin had me at 6:32 pace)
Not a great race but it was OK given the conditions, the heat completely killed me and I fell apart with 2k to go. It was all I could do to keep up a reasonable pace. Not sure of position etc, the official results aren't up yet.
After this and Thursday's 5K it's pretty clear that I am not good at handling this type of heat for racing, and need to start adjusting my goals when faced with these conditions.
Not a great race but it was OK given the conditions, the heat completely killed me and I fell apart with 2k to go. It was all I could do to keep up a reasonable pace. Not sure of position etc, the official results aren't up yet.
After this and Thursday's 5K it's pretty clear that I am not good at handling this type of heat for racing, and need to start adjusting my goals when faced with these conditions.
Update with official results...
Official Time 41:16
23rd place out of 900ish finishers
7th in age group
Here's the photo the official photographer took.
Notice how the stadium is packed with supporters who were cheering us to the finish line......
Official Time 41:16
23rd place out of 900ish finishers
7th in age group
Here's the photo the official photographer took.
Notice how the stadium is packed with supporters who were cheering us to the finish line......
Friday, June 20, 2008
Hot 5k
So yesterday was the Oracle 5k. About 500 runners on a flat out/back course. It was ridiculously hot, probably 90-95 degrees, practically no wind and no shade.
I hoped to run about 19-19:30 (6:07 - 6:17 pace, or 3:48-3:54 per KM) but wasn't sure what the weather was gonna do to me.
Started too fast, as usual. first quarter mile was at 5:41 pace. tried to get under control but still the first KM went by at 3:44.
2nd KM was slower and back on track at 3:52, but it was getting ugly out there.
As we turned around at 2.5K it was even hotter coming back. there was a slight cooling breeze on the way out and it disappeared and the turn. 3rd KM slower again at 3:57. definitely dragging now.
By now I'm hurting and in 6th place. the guy ahead is probably 20 seconds ahead and the guy behind is probably 15 seconds. no-one seemed to be much in the mood for heroics so i just decided to try to keep going at the same pace.
4th KM was 3:57 and 5th KM was 3:58 - bringing my time at 5K to 19:28.
normally at the 5K point 5K races stop, but this one went on for another 140 metres (or in this case, 31 seconds).
I had to throw in a painful sprint the last 100m as I saw that I could just squeeze under 20 minutes, that almost killed me and was the worse finish of any race i';ve ever run. but I made it and my race time was 19:59. (official time was 19:58.7). I would have been pissed with a 20:00.1 time after that last effort.
I came 6th overall , 2nd in my 40+ age group which was OK. Slower than I'd hoped but that sort of heat is just stupid for racing a 5k. the 5K time (by garmin) was 19:28 which is 1 second faster than my previous best 5K so it's a kinda/sorta (well, not really but we can pretend) PR. Garmin pace was 6:14
I felt really horrible for the last 2K, and desperatly wanted it to stop. Way too hot and way too fast for me. I hit a new max Heartrate of 191, previously I had thought that 187 was my max HR, guess I'd never really pushed myself before.
Here's a picture of me finishing - I felt even worse than I looked.....
Tuesday, June 17, 2008
Good Tempo
Had a good tempo run this morning. Plan was 6 miles at tempo plus 12 seconds (6:42) with a mile warmup and cooldown. Ran my normal tempo course, which has a couple hills (200'). Felt great the whole way and averaged 6:37 for the 6 miles - Heartrate was right where it should have been and I managed a 6:40 for teh last slightly uphill mile. This was my first full normal workout since Edinburgh and it's good to be running hard again.
Yesterday was good too. Ran early morning and early evening - both easy runs with a couple faster miles in the morning. Finally felt that the recent illness was behind me and things were working properly again.
Plan is for 12 tomorrow spread other 2 easy runs.
Thursday is the Oracle 5k. Looking forward to that but I really don't enjoy 5ks. I'm not quite sure what to pace for. Should be able to do something round about 6:10 pace but I haven't done much that fast (other than 4x1100m at 6:01 about 2 weeks ago). I guess I'll start around 6:05/6:10 and see how it goes. Will probably depend on who else is running and how fast they are going. My current PR is 19:29 (6:16 pace), which was on my own on the track. I'll be happy if I can beat that time, but to be honest would like to get down to around 19 minutes (6:07 pace).
Friday will be some more easy miles and then there's a 10k on Saturday. I really need to get a solid sub 40 race under my belt. I feel like I've been doinking around the 40 minute mark for ages. Current PR is 40:24 (6:30 pace) from back in January - I should be much faster than that after the last 5 months of training, plus I ran my tempo run this morning only 7 seconds/mile slower than that so I should be able to easily pull off a 6:20 pace for 10k. I'd like to run around 39 minutes (6:17 pace) but will probably set my goal based on Thursday's 5k.
Sunday will be a long of around 16/17 which will have me doing low/mid 60's for the week. Maybe a little more, depwnding on how much warmup/cooldown I do for thw two races.
Yesterday was good too. Ran early morning and early evening - both easy runs with a couple faster miles in the morning. Finally felt that the recent illness was behind me and things were working properly again.
Plan is for 12 tomorrow spread other 2 easy runs.
Thursday is the Oracle 5k. Looking forward to that but I really don't enjoy 5ks. I'm not quite sure what to pace for. Should be able to do something round about 6:10 pace but I haven't done much that fast (other than 4x1100m at 6:01 about 2 weeks ago). I guess I'll start around 6:05/6:10 and see how it goes. Will probably depend on who else is running and how fast they are going. My current PR is 19:29 (6:16 pace), which was on my own on the track. I'll be happy if I can beat that time, but to be honest would like to get down to around 19 minutes (6:07 pace).
Friday will be some more easy miles and then there's a 10k on Saturday. I really need to get a solid sub 40 race under my belt. I feel like I've been doinking around the 40 minute mark for ages. Current PR is 40:24 (6:30 pace) from back in January - I should be much faster than that after the last 5 months of training, plus I ran my tempo run this morning only 7 seconds/mile slower than that so I should be able to easily pull off a 6:20 pace for 10k. I'd like to run around 39 minutes (6:17 pace) but will probably set my goal based on Thursday's 5k.
Sunday will be a long of around 16/17 which will have me doing low/mid 60's for the week. Maybe a little more, depwnding on how much warmup/cooldown I do for thw two races.
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