Week 5 of Training... Keeping the ball rolling.

Sunday- 8.14.11
Easy: 7M

  • Surface: Dirt path along George Bush Park Trail
  • Total Time: 50:57 (7:17 AP)
  • Pace Progression: 8:41, 7:29, 7:21, 6:59, 6:54, 6:53, 6:41
  • Comments: Nice, cool morning on the trail. Welcome company from my husband, Jacob Phillips, made the run pass much more quickly. I'm feeling very strong and healthy still, so looking forward to a good week of training.
Monday- 8.15.11
Easy: 6M
Strides: 6x100m
  • Surface: Memorial Park dirt loop
  • Total Time: 43:22 (7:14 AP)
  • Pace Progression: 8:11, 7:22, 7:09, 7:04, 6:53, 6:44
  • Comments: Felt GREAT physically today, but my back was by far the most painful it has been. I almost stopped the run several times and was very tempted to skip the drills and strides. Not sure how to relieve this tension or these spasms. For now I'll just be consistent with the advil.
Supplemental Work: Form Drills

Tuesday- 8.16.11
Workout: 1/2M warm up +  6M progressive/steady
  • Surface: Apt complex treadmill @ 1% incline
  • Total Time: 40:45 (6:47 AP)
  • Pace Progression: 7:03, 6:53, 6:40 (last 4 miles)
  • Comments: Not a bad run physically, but TERRIBLY boring. This run went by slower than any run I can think of in a long time, but I am so thankful to have it in. 5 weeks into the season and still haven't missed a run!
Wednesday- 8.17.11
Easy, MLR: 8M
  • Surface: Memorial Park dirt loop
  • Total Time: 58:55 (7:22 AP)
  • Pace Progression: 8:33, 7:39, 7:24, 7:17, 7:06, 7:06, 6:59, 6:53
  • Comments: Enjoyed Jake's company on the run again. My legs were a tad heavy this morning, but it was not bad at all and aside from the humidity, the run felt very nice. (The humidity still puts a strain on my breathing at times).
Supplemental Work: Light strength session

Thursday- 8.18.11
Easy: 6M
Strides: 6x100m
  • Surface: Memorial Park dirt loop
  • Total Time: 47:10 (7:52 AP)
  • Pace Progression: 8:43, 8:02, 7:53, 7:42, 7:29, 7:24
  • Comments: I wanted to make this run as relaxed and easy as possible, so I was not planning to wear the Garmin. I ended up deciding to wear it so I would get an idea of what pace a TRUE recovery run is for me right now. I definitely felt much more refreshed after the run. Tomorrow is a workout and I am already at my highest weekly mileage! Gotta stay healthy!
Supplemental Work: Form Drills

Friday- 8.19.11
Workout: 2M warm up + 4M tempo
  • Surface: Memorial Park dirt loop
  • Total Time: 25:12 (6:18 AP)
  • Pace Progression: 6:24, 6:19, 6:16, 6:14
  • Comments: Very difficult run aerobically. I expected the loose gravel to be my biggest struggle transitioning from treadmill tempos to outdoor/ natural tempos, but the humidity and lack of a forced pace was my greatest challenge. Not a bad run, but definitely not a confidence boosting run. I'm a little anxious going into next week's 10k race knowing how hard tempo pace feels for 4 miles right now.
Supplemental Work: 3x12 upper body strength, 2x12 lower body strength

Saturday- 8.20.11
Rest day.

Week 5 Total Mileage- 40M (2 workouts, 1 MLR, 3 easy)


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