Week 3 of Phase IV:
Sun: 15 L
Mon: 8 E
Tue: 2 E + 3 x 2 T w/ 2 min rests + 2 E = 10 miles
Wed: 9 E
Thu: 9 E
Fri: 2 E + 6 x 4 min H w/ 3 min jg + 1 E = 9 miles
Sat: Rest
Sunday, March 29
Saturday, March 28
Hammertime Hustle 5K Race Report
Goal: 18:15. Dream goal: 17:59. Minimum goal: PR (18:31).
Preparation for this race was less than perfect. After the good 10K last Saturday, I developed a toothache. I could still run 15 miles on Sunday, but Monday and Tuesday were out. (By Tuesday my tooth was fine, but I was too tired from work and stress to do the prescribed hard workout, and I ended up resting another day.) I did my hard workout a day later, on Wednesday, which was one day too close to race day. Perhaps I also ran it a bit harder than I should have. Then I ran 10 miles on Thursday, 4 on Friday, and here I was, Saturday morning, ready to race. It was way too cold (25F), but at least the sun was out. Too bad we ran most of the race in shade.
It was a very low key race, and church fundraiser. The advantage is that there was a free bathroom in the church even 7 minutes before the start. By that time I warmed up with two easy miles. I got to the start area 5 minutes before start, and did a few strides. I felt strong, but less adrenaline than usual.
After some short speeches, the race started. A few people darted out from the start line, and I was at 6th place for the first few hundred meters, after which I passed two people, who didn't think this pace seriously. I settled into 4th place, maintaining a 5:45-ish pace. At around 1/2 mile, the kid at 3rd place slowed a lot, and I passed him, keeping the first two runners within 50 meters.
This race had a gzillion turns; so many that they affected the pace, and the GPS readings. I got 3.06 miles at the end, but the course was probably of the correct length. My GPS readings show me cutting corners through buildings. So I'll adjust my GPS splits by proportionally dividing them out by 3.11/3.06.
I managed my pace to keep it around 5:45/mile, but in reality, it was probably a bit faster. It did feel pretty hard. The first mile was net downhill, but only by about 10 ft, so pretty flat.
Mile 1: 5:43 (adjusted pace: 5:38)
By this time, I was solidly in 3rd place. The first two had about 50 meters on me, and I saw nobody glancing back. I knew I slowed a bit. I tried to keep the effort hard, but manageable. I had some entertainment as I watched the two leaders battling for first place. The 2nd place runner pulled up to the leader, and they ran together for a while. They increased their distance to about 100 meters by the time we hit the second mile marker.
Mile 2: 5:59 (adjusted pace: 5:54)
I knew that unless something radical happens, I'll finish this race in third place. I was in pain, of course, but maybe I could have pushed harder... it's just pretty hard when running alone. The original leader pulled away again, so much so that I lost sight of him, but I still saw the 2nd place runner most of the time. At around 2.6 mile I accelerated, but it was actually quite pathetic.
Mile 3: 6:10 (adjusted pace: 6:04)
Just put down the hammer for the last portion and covered it at about 5 min/mile pace.
Final time: 18:11. Placing: 3/66.
Not too bad for the temperature, and for a "B" race. There were no real awards: the first few places could pick a prize from a table, and I picked up a gift card. I also picked up a banana, met up with my family briefly, and then I ran a 5-mile cooldown. Very long, I know, but I wanted to get in some mileage after this short week. Legs felt fine, and cooldown pace was 7:30-ish.
Just in case the course was short, I should break this time in 2-3 weeks when I run some (probably) certified 5Ks in (probably) Indiana.
Goal: 18:15. Dream goal: 17:59. Minimum goal: PR (18:31).
Preparation for this race was less than perfect. After the good 10K last Saturday, I developed a toothache. I could still run 15 miles on Sunday, but Monday and Tuesday were out. (By Tuesday my tooth was fine, but I was too tired from work and stress to do the prescribed hard workout, and I ended up resting another day.) I did my hard workout a day later, on Wednesday, which was one day too close to race day. Perhaps I also ran it a bit harder than I should have. Then I ran 10 miles on Thursday, 4 on Friday, and here I was, Saturday morning, ready to race. It was way too cold (25F), but at least the sun was out. Too bad we ran most of the race in shade.
It was a very low key race, and church fundraiser. The advantage is that there was a free bathroom in the church even 7 minutes before the start. By that time I warmed up with two easy miles. I got to the start area 5 minutes before start, and did a few strides. I felt strong, but less adrenaline than usual.
After some short speeches, the race started. A few people darted out from the start line, and I was at 6th place for the first few hundred meters, after which I passed two people, who didn't think this pace seriously. I settled into 4th place, maintaining a 5:45-ish pace. At around 1/2 mile, the kid at 3rd place slowed a lot, and I passed him, keeping the first two runners within 50 meters.
This race had a gzillion turns; so many that they affected the pace, and the GPS readings. I got 3.06 miles at the end, but the course was probably of the correct length. My GPS readings show me cutting corners through buildings. So I'll adjust my GPS splits by proportionally dividing them out by 3.11/3.06.
I managed my pace to keep it around 5:45/mile, but in reality, it was probably a bit faster. It did feel pretty hard. The first mile was net downhill, but only by about 10 ft, so pretty flat.
Mile 1: 5:43 (adjusted pace: 5:38)
By this time, I was solidly in 3rd place. The first two had about 50 meters on me, and I saw nobody glancing back. I knew I slowed a bit. I tried to keep the effort hard, but manageable. I had some entertainment as I watched the two leaders battling for first place. The 2nd place runner pulled up to the leader, and they ran together for a while. They increased their distance to about 100 meters by the time we hit the second mile marker.
Mile 2: 5:59 (adjusted pace: 5:54)
I knew that unless something radical happens, I'll finish this race in third place. I was in pain, of course, but maybe I could have pushed harder... it's just pretty hard when running alone. The original leader pulled away again, so much so that I lost sight of him, but I still saw the 2nd place runner most of the time. At around 2.6 mile I accelerated, but it was actually quite pathetic.
Mile 3: 6:10 (adjusted pace: 6:04)
Just put down the hammer for the last portion and covered it at about 5 min/mile pace.
Final time: 18:11. Placing: 3/66.
Not too bad for the temperature, and for a "B" race. There were no real awards: the first few places could pick a prize from a table, and I picked up a gift card. I also picked up a banana, met up with my family briefly, and then I ran a 5-mile cooldown. Very long, I know, but I wanted to get in some mileage after this short week. Legs felt fine, and cooldown pace was 7:30-ish.
Just in case the course was short, I should break this time in 2-3 weeks when I run some (probably) certified 5Ks in (probably) Indiana.
Friday, March 27
Wednesday, March 25
Bad toothache incapacitated me for two days until I got my emergency
root canal done. I've done my Sunday long run, then Monday and Tuesday
out. I've done some fairly hard workout today: 3 x 1 mile at LT pace
with 10 miles total. Not ideal, because it is one day closer to race day
than it should have been. I plan to run an easy 8 on Thursday, and an
easy 4 on Friday, and hope for the best on Saturday. I will be also be
way too cold to race: 28 F. I may need to moderate my pace.
Saturday, March 21
Rodes City Run 10 K
Goal: sub-38 min. Dream goal: PR (sub-37:54). Minimum goal: sub-39.
I wasn't sure what to expect going into this race. I haven't run a 10K for a long time, and this would be the first race after winter training. My 37:54 PR was run in a probably short course with net downhill, so the dream was to kill that semi-fake PR, and replace it with a real one, on a certified, record eligible course. But my training wasn't that great, in particular my 5K time trials, and I thought even any sub-38 would be great. And I also thought it was certainly possible that I just can't do that; but I told my fire chief (at the station I volunteer at) that I will run "38:xx something", so I definitely wanted to run at least sub-39.
I started to have a bad toothache on Friday, at a tooth that I got worked on a few weeks ago. I do have a dentist appointment for next week, but it is of course way too late to do anything about it on Friday at noon, except taking some Ibuprofen. That did work, but I didn't want to overdo it, because Ibuprofen and running don't go well together (despite the myths).
I got up at 5:30 for the 8:00 start. Had my usual egg breakfast, bathroom, coffee, and I left home before 7:00. I arrived to the campus parking lot (about 1.7 miles from the start line) at 7:15. Waited a bit, then I jogged to start line. I met up with my fellow firefighters, who volunteered at the race. Did a few strides, and lined up in the "fast" corral (one needed only a 40-minute 10K to be eligible). I talked with some friends there, and before I knew, we were off.
Here is the elevation profile that I got from the satellite elevation maps combined with the GPS data.
It's not as bad as it looks, but there is that 70 feet difference between the low point and the high point of the course, and the rest is also somewhat hilly. You could call it "rolling hills" I guess, and it is mostly representative of the terrain of Louisville.
I knew the first mile was net downhill and straight, so I pushed it a bit. I wanted to get it under 6 minutes, so that I would bank a little time for the hills. I pushed hard, but controlled. I let a bunch of people pass me after my usual jackrabbit start.
Mile 1: 5:51
(All splits are Garmin auto splits. In reality, they may be a few seconds slower, because I got 6.24 miles as the course length.)
We started to climb at the mile marker. I took the first, steep part pretty hard, then I settled back to a more manageable pace. I just wanted to arrive to the second mile marker at 12:20, so that I needed a 6:29-mile here.
Mile 2: 6:10
This was a great split, but I was starting to run out of energy. I wasn't sure how long I could manage this pace. But I was on the top of the hill, and my plan was to have a "conservative" mile next. There were always plenty of people around me, and I was barely conscious of them. Some spectators, waters stations, but I didn't care. I just focused on running.
Mile 3: 6:03
Not a bad split. Mile 3 was net downhill, but plenty of climbing.
We were running around Cave Hill Cemetery. Lots of small rolling hills. I focused on running the tangents. Still taking things conservatively, because I didn't feel great. I felt I was over my lactate threshold (that's OK in a 10K), but more importantly, we were only at halfway.
Another little climb just started at the mile marker.
Mile 4: 6:08
Every mile marker was a few seconds after my auto splits. That means that my Garmin showed 24:11 at the autosplit, when I passed the actual marker, it showed 24:20. Trusting the mile markers more than Garmin, I was convinced that I was barely on pace for 38 minutes. And I knew there was one more steep hill. We were about to start it.
I powered up the hill, because it was relatively short (1/2-mile). In fact it felt easier than in my course preview training run. Trying to recover on the downhill, I got passed by an older guy. I tried to hang with him, but he was too fast.
Mile 5: 6:14
I was now alone. And tired. Still on pace for 38 minutes, but I have to ace the last mile+.
We turned onto the mile-long finish line. I was clearly fading some in the second half of this race, and one more couple was approaching from behind. Then I heard my name. It turned out it was the leader of the clinical trial I have participated in for the last 3 months. I tried to stay ahead of him, I felt a bit of a second wind, but he and a girl with him passed me slowly. I saw the finish line, but I was at my limits.
Mile 6: 6:09
Pushing hard to the finish, I saw the clock at 37:30. I knew I had my sub-38, and maybe a PR. I pushed it hard, and even in the finish line, I wasn't sure I got the PR. I had to wait until I got home to find out my time.
Last 0.24 mile: 1:18, 5:25 pace.
It took me about 10 seconds until I was sure I wouldn't pass out. I greeted my firefighter friends, who told me that I beat the chief (I knew that I would, of course). I was already pretty happy with the result, because I knew I made a sub-38 with no peaking and no taper for this race. I had no issue with my stomach or my tooth during the race.
I picked up a banana, some sweet tea, and cheered on some slower runners. I wanted to see the awards. The winner, a Kenyan looking and sounding guy, ran 29:xx. The first five male and female runners were announced, but I was 2 minutes slower than even the 5th place female. A very competitive race indeed.
I jogged back to my car, and drove home. I was really happy to see that my
time was 37:52,
a new PR by two seconds. Not only that, but this time on a real, certified, not even flat course.
This was a race, where nothing was quite perfect, but everything was 8 out of 10. I'm sure I got a good 5K training session out of it, if nothing more. But what am I talking about? This is a PR, and unless I'm willing to work on my 10K PR specifically, it is unlikely that I will ever run faster.
An equivalent 5K is 18:15-ish. I will try that, or better, next weekend.
Goal: sub-38 min. Dream goal: PR (sub-37:54). Minimum goal: sub-39.
I wasn't sure what to expect going into this race. I haven't run a 10K for a long time, and this would be the first race after winter training. My 37:54 PR was run in a probably short course with net downhill, so the dream was to kill that semi-fake PR, and replace it with a real one, on a certified, record eligible course. But my training wasn't that great, in particular my 5K time trials, and I thought even any sub-38 would be great. And I also thought it was certainly possible that I just can't do that; but I told my fire chief (at the station I volunteer at) that I will run "38:xx something", so I definitely wanted to run at least sub-39.
I started to have a bad toothache on Friday, at a tooth that I got worked on a few weeks ago. I do have a dentist appointment for next week, but it is of course way too late to do anything about it on Friday at noon, except taking some Ibuprofen. That did work, but I didn't want to overdo it, because Ibuprofen and running don't go well together (despite the myths).
I got up at 5:30 for the 8:00 start. Had my usual egg breakfast, bathroom, coffee, and I left home before 7:00. I arrived to the campus parking lot (about 1.7 miles from the start line) at 7:15. Waited a bit, then I jogged to start line. I met up with my fellow firefighters, who volunteered at the race. Did a few strides, and lined up in the "fast" corral (one needed only a 40-minute 10K to be eligible). I talked with some friends there, and before I knew, we were off.
Here is the elevation profile that I got from the satellite elevation maps combined with the GPS data.
It's not as bad as it looks, but there is that 70 feet difference between the low point and the high point of the course, and the rest is also somewhat hilly. You could call it "rolling hills" I guess, and it is mostly representative of the terrain of Louisville.
I knew the first mile was net downhill and straight, so I pushed it a bit. I wanted to get it under 6 minutes, so that I would bank a little time for the hills. I pushed hard, but controlled. I let a bunch of people pass me after my usual jackrabbit start.
Mile 1: 5:51
(All splits are Garmin auto splits. In reality, they may be a few seconds slower, because I got 6.24 miles as the course length.)
We started to climb at the mile marker. I took the first, steep part pretty hard, then I settled back to a more manageable pace. I just wanted to arrive to the second mile marker at 12:20, so that I needed a 6:29-mile here.
Mile 2: 6:10
This was a great split, but I was starting to run out of energy. I wasn't sure how long I could manage this pace. But I was on the top of the hill, and my plan was to have a "conservative" mile next. There were always plenty of people around me, and I was barely conscious of them. Some spectators, waters stations, but I didn't care. I just focused on running.
Mile 3: 6:03
Not a bad split. Mile 3 was net downhill, but plenty of climbing.
We were running around Cave Hill Cemetery. Lots of small rolling hills. I focused on running the tangents. Still taking things conservatively, because I didn't feel great. I felt I was over my lactate threshold (that's OK in a 10K), but more importantly, we were only at halfway.
Another little climb just started at the mile marker.
Mile 4: 6:08
Every mile marker was a few seconds after my auto splits. That means that my Garmin showed 24:11 at the autosplit, when I passed the actual marker, it showed 24:20. Trusting the mile markers more than Garmin, I was convinced that I was barely on pace for 38 minutes. And I knew there was one more steep hill. We were about to start it.
I powered up the hill, because it was relatively short (1/2-mile). In fact it felt easier than in my course preview training run. Trying to recover on the downhill, I got passed by an older guy. I tried to hang with him, but he was too fast.
Mile 5: 6:14
I was now alone. And tired. Still on pace for 38 minutes, but I have to ace the last mile+.
We turned onto the mile-long finish line. I was clearly fading some in the second half of this race, and one more couple was approaching from behind. Then I heard my name. It turned out it was the leader of the clinical trial I have participated in for the last 3 months. I tried to stay ahead of him, I felt a bit of a second wind, but he and a girl with him passed me slowly. I saw the finish line, but I was at my limits.
Mile 6: 6:09
Pushing hard to the finish, I saw the clock at 37:30. I knew I had my sub-38, and maybe a PR. I pushed it hard, and even in the finish line, I wasn't sure I got the PR. I had to wait until I got home to find out my time.
Last 0.24 mile: 1:18, 5:25 pace.
It took me about 10 seconds until I was sure I wouldn't pass out. I greeted my firefighter friends, who told me that I beat the chief (I knew that I would, of course). I was already pretty happy with the result, because I knew I made a sub-38 with no peaking and no taper for this race. I had no issue with my stomach or my tooth during the race.
I picked up a banana, some sweet tea, and cheered on some slower runners. I wanted to see the awards. The winner, a Kenyan looking and sounding guy, ran 29:xx. The first five male and female runners were announced, but I was 2 minutes slower than even the 5th place female. A very competitive race indeed.
I jogged back to my car, and drove home. I was really happy to see that my
time was 37:52,
a new PR by two seconds. Not only that, but this time on a real, certified, not even flat course.
This was a race, where nothing was quite perfect, but everything was 8 out of 10. I'm sure I got a good 5K training session out of it, if nothing more. But what am I talking about? This is a PR, and unless I'm willing to work on my 10K PR specifically, it is unlikely that I will ever run faster.
An equivalent 5K is 18:15-ish. I will try that, or better, next weekend.
Friday, March 20
Yesterday I've done close to 10 miles in two runs. I felt a bit beaten up, but I had to frontload the week, and I have had a long streak, so I have a good explanation.
No running today, just lots of work. I'm getting a bit nervous. I have no idea what to expect tomorrow. My firefighter colleagues will see me running so, I can't totally blow it.
Here is the elevation profile from the website.
This is more elevation change than I thought... The first mile should be very close to/slightly over 6 minutes, then maybe I can afford a 6:20, mile 3 should be very fast, and mile 4 and 5 about 6:10 to have a chance at sub-38 minutes. The only time I can be behind schedule is at mile 2, and not by much. And remember, when reaching the top of the hill at 4.5, there is no more holding back.
No running today, just lots of work. I'm getting a bit nervous. I have no idea what to expect tomorrow. My firefighter colleagues will see me running so, I can't totally blow it.
Here is the elevation profile from the website.
This is more elevation change than I thought... The first mile should be very close to/slightly over 6 minutes, then maybe I can afford a 6:20, mile 3 should be very fast, and mile 4 and 5 about 6:10 to have a chance at sub-38 minutes. The only time I can be behind schedule is at mile 2, and not by much. And remember, when reaching the top of the hill at 4.5, there is no more holding back.
Wednesday, March 18
I ran my last workout before the 10K yesterday: a somewhat haphazard workout as there was a track meet at the high school track I run! Fortunately they were still only preparing for it, and I only needed about 22 minutes. 3 fast miles at 6:18/1600 with 2 minutes of rests. I asked an organizer if I still have time to do that, and he said yes; so I was doing the workout while teams were doing their warmup.
The workout went fine and felt quite easy (as it should). Today I don't feel like I had a hard workout yesterday, although I'll see it better in my run. I think I'll try 10 miles.
The workout went fine and felt quite easy (as it should). Today I don't feel like I had a hard workout yesterday, although I'll see it better in my run. I think I'll try 10 miles.
Friday, March 13
Nice threshold work today in the rain: 4 x 1 mile + 2 miles. At least it wasn't cold (50-some degrees). Average pace was 6:17/1600 meter (one second too fast), but I had to constantly focus on keeping it slow. I wish I could run fast when it actually counts.
I was debating doing this on the treadmill, because of the relentless rain all day, but I'm glad I didn't. Rain doesn't matter all that much for running. That of course takes away an excuse from my poor performance on Tuesday.
I was debating doing this on the treadmill, because of the relentless rain all day, but I'm glad I didn't. Rain doesn't matter all that much for running. That of course takes away an excuse from my poor performance on Tuesday.
Tuesday, March 10
Marathon paced on Sunday was fine, though my legs felt not quite recovered. Then I ran an easy 4 on Monday, and finally the 5K time trial this morning. I ran 18:49, which is not too bad, but not too good either. The usual hard circumstances: very little sleep, middle of the night (getting up at 4:15, racing at 5:50), blood draws, and fasting. This time we had some light rain, but at least it wasn't cold (47 F). 1600 splits were 5:58, 6:04, 6:06, and I closed in 40 seconds. My goal was to run 1:30 laps, which was reasonably accomplished with a little slowdown.
This is a far cry from 18 minutes, and I'm not sure how much faster I could be in a race. I feel like I could probably get under 18:30, but not under 18 minutes at this point. The 10K will be a better indicator. Also, it is worth it to remember that my training is putting my body into maximum stress: I'm finishing up Phase III of Daniels', and I had quality workouts on Wednesday, Friday, Sunday, and now Tuesday. I have also had a long running streak. No wonder I feel a bit beaten up.
This is a far cry from 18 minutes, and I'm not sure how much faster I could be in a race. I feel like I could probably get under 18:30, but not under 18 minutes at this point. The 10K will be a better indicator. Also, it is worth it to remember that my training is putting my body into maximum stress: I'm finishing up Phase III of Daniels', and I had quality workouts on Wednesday, Friday, Sunday, and now Tuesday. I have also had a long running streak. No wonder I feel a bit beaten up.
Sunday, March 8
I finished the week quite well. Recall that I ran my long run on Saturday, instead of Sunday, but I decided to still aim for 60 miles on the Sunday-to-Saturday week without the long run. My Monday time trial was canceled, due to ice, and it was shifted to Wednesday, when it was canceled again, because the weather was exactly as predicted (don't ask): 37 F and rain. It's all good except that I did show up at the lab at 5:00am.
I did easy runs on Sunday, Monday, and Tuesday, then 7 x 3 min on Wednesday afternoon. By the time I ran it was snowing hard, and I barely managed to finish the workout.
It was snowing all night, and we had cold and snow on Thursday. I managed to squeeze out an easy run, but I had another quality (2 x 3 T) coming up on Friday. I found a friendly gym for that, and they let me work out for free for the first time, even though I admitted that I'm unlikely to sign up.
This workout (2E + 3T + 4x200 + 3T + 2E) is really hard, though it felt fine at the time. In any case, Saturday 7 easy didn't feel quite so easy, and I still feel beat up on Sunday. It may be due to the week and a half without rest day though. I do have a marathon paced run today. We'll see how it goes.
I did easy runs on Sunday, Monday, and Tuesday, then 7 x 3 min on Wednesday afternoon. By the time I ran it was snowing hard, and I barely managed to finish the workout.
It was snowing all night, and we had cold and snow on Thursday. I managed to squeeze out an easy run, but I had another quality (2 x 3 T) coming up on Friday. I found a friendly gym for that, and they let me work out for free for the first time, even though I admitted that I'm unlikely to sign up.
This workout (2E + 3T + 4x200 + 3T + 2E) is really hard, though it felt fine at the time. In any case, Saturday 7 easy didn't feel quite so easy, and I still feel beat up on Sunday. It may be due to the week and a half without rest day though. I do have a marathon paced run today. We'll see how it goes.
Tuesday, March 3
I ran the course of the Rodes City 10K yesterday. Well, I think it might
qualify for the ugliest course in Louisville. It's like "big ugly road -
big road by a cemetery - bigger uglier road by the cemetery - by some
factories and empty lots - under railroad tracks - big ugly road by some
industrial complexes or factories - back to the big ugly road in
downtown". It has about three hills, but they aren't too hard.
Monday, March 2
This morning the 5K was cancelled due to serious ice on the track. Rescheduled for Wednesday, and I'm almost sure it *will* happen then. Just to be more negative: we were already out on the track when we heard the news - that is, after fasting, getting there at 5:00 am, doing the paperwork, blood draw, and warmup. On a positive note, we'll be paid an extra $100.
This is screwing up my training - again. So let's run easy until then, and have the LT training on Friday.
This is screwing up my training - again. So let's run easy until then, and have the LT training on Friday.
Sunday, March 1
The weather somewhat normalized in the latter half of the weekend. It is still freezing most of the time, but at least temperatures are over 20 F. The snow is still on the ground, but at least the roads are clean (sidewalks, paths are not). I got in some good easy runs in the latter half of the week (one treadmill for being very cold), and finished this week with 47 miles. That included a Saturday long run of 15 miles, which will be counted toward the next week. I just can't do it on Sunday, because we are running the last time trial of the clinical study on Monday morning. So here is the new plan:
Sat: 15 miles (done, included)
March 1, Sun: 6.6 E (just one lap around the neighborhood)
Mon: 5 km in the morning (show up at 5:00 AM). Round out the day to 8 miles.
Tue: 8 E
Wed: 9 E
Thu: 2 E + 3 T + 4 x 200 R w/200 jg + 3T + 2 E = 11 miles
Fri: 9 E
Sat: 9 E or whatever to get to 60 miles.
March 8, Sun: 1 E + 10 M + 2 E = 13 miles
Mon: 8 E
Tue: 4 E
Wed: 2 E + 2 x 4 min H w/3 min jg + 3 x 3 min H w/ 2 min jg + 4 x 2 min H w/ 1 min jg + 2 E = 10 miles
Thu: 2 E + 4 x 1 T w/1 min rest + 2 T + 1 E = 9 miles
Fri: 8 E
Sat: 8 E
Sat: 15 miles (done, included)
March 1, Sun: 6.6 E (just one lap around the neighborhood)
Mon: 5 km in the morning (show up at 5:00 AM). Round out the day to 8 miles.
Tue: 8 E
Wed: 9 E
Thu: 2 E + 3 T + 4 x 200 R w/200 jg + 3T + 2 E = 11 miles
Fri: 9 E
Sat: 9 E or whatever to get to 60 miles.
March 8, Sun: 1 E + 10 M + 2 E = 13 miles
Mon: 8 E
Tue: 4 E
Wed: 2 E + 2 x 4 min H w/3 min jg + 3 x 3 min H w/ 2 min jg + 4 x 2 min H w/ 1 min jg + 2 E = 10 miles
Thu: 2 E + 4 x 1 T w/1 min rest + 2 T + 1 E = 9 miles
Fri: 8 E
Sat: 8 E
March 15: begin Phase IV.
March 21: Rodes City 10K.
Subscribe to:
Posts (Atom)