Week 13 of Training. Tune-Up 5k on Saturday!

Sunday- 10.9.11
Easy, Long: 75'

• Surface: Terry Hershey Park (paved with rolling hills)
• Total Time: 75' (calling it 11M)
• Comments: Very sluggish run on the way out, but the way back was a good, solid uptempo pace. Probably hit 10k pace for a good portion of the run. Ran in the rain and storm with Jake - hence the faster run home!
  

Monday- 10.10.11
Rest Day
25' shakeout with Jake

Tuesday- 10.11.11
Workout: 2M w/u+ 2x400 + 2x15' @ HMP + 2x400 (3' jog recovery b/w everything) + 1.3M c/d

• Surface: Memorial Park (dirt loop for 15', concrete track for 400's)
• Pace Progression: 71, 72, 6:14, 6:08, 73, 73 (6:10 AP for 15's) (4:59 AP for 400's)
• Comments: Good workout, but much harder effort than I wanted to put out this week. Hoping that 6:15 to 6:10 pace feels MUCH better in about a week and a half when I race?

Supplemental Work: Light strength session

Wednesday- 10.12.11
Easy, medium long: 9.5M

• Surface: Memorial Park loop
• Total Time: 1:12:30 (7:37 AP)
• Pace Progression: 8:46, 8:02, 7:47, 7:43, 7:30, 6:04(?????), 7:30, 7:37, 7:35
• Comments: NO CLUE what happened with my Garmin during that sixth mile. I know we ran 9.51 miles because I know the route, so I trust the Garmin that sense. The total time for the run comes out to a 7:37 average, but I KNOW we didn't bust out a 6:04 in the middle. Not sure what happened! Regardless it was a nice morning out and I enjoyed catching up with Amanda during the run. Props to her for winning the 10 for Texas 10 miler this weekend!!

Supplemental Work: 50xV-Sit Russian Twist, 1x60" pedestal routine, 25xcrunches, 25xreverse crunches, 60"xback extensions

Thursday- 10.13.11
Easy: 6M

• Surface: Memorial Park Loop
• Total Time: 48:25 (8:04 AP)
• Pace Progression: 8:26, 8:03, 8:14, 8:02, 7:54, 7:44
• Comments: I'm feeling really stiff, achey, and tired but I think it's just from some rough nights of sleep. Hoping to keep things light and easy tomorrow so that Saturday I wake up a bit more fresh and springy.

Supplemental Work: Light strength in AM

Friday- 10.14.11
Easy: 5M
Strides: 3x100m

• Surface: Tom Bass Park paved trail with rolling hills
• Total Time: 38:42 (7:47 AP)
• Pace Progression: 7:47, 8:00, 7:54, 7:44, 7:36
• Comments: Very short, light day today- hopefully not too short or light? Looking forward to tomorrow's race!

Saturday- 10.15.11
Race: 5k (3M warm up + 2M cool down)

• Surface: paved path at Oyster Creek Park (very windy with a few rolling hills & two 180 turns- literally!)
• Total Time: 17:55 (5:47 AP)
• Pace Progression 6:01, 5:36, 5:42
• Comments: Very difficult course as far as running a fast time goes, but I'm pumped about how easy it was to break 18 anyways. The course was basically a V-shape and on a 3ft wide trail. The turning points were literally "stop, turn, run" and when you turned around you spent the rest of the run against the flow (think 400 people walking/jogging in clumps). After a 6:01 first mile and no nearby females I decided to keep it simple and make it a good tempo effort. Next thing I knew I came through the second mile and ran 5:36 for it- Surprise! When I got to 2.5M and saw my average pace was 5:47 for the run, I was like, "hey, I can break 18 still!" so for the last .5M I switched over from just win it mode to break 18 mode. Yay! Good run, though!

Supplemental Work: Light strength session

Week 13 Total Mileage: 52.5M
Seasonal cumulative mileage: 609M