w.e. 17

10.8 miles this morning w/ the guys. that put me at 76 miles for the week. puurtty good for me. actually, the month of feb was pretty good to me -- 293 miles for the month. i do believe that's the most miles i've ever run in a month. now, i just need to keep things consistent down the final stretch. the big day will be here before we know it.

Plodding along

Sat LR, 24 miles (718 pace) -- I don't really know what to say about this run. I didn't enjoy it that much. It wasn't hard but also wasn't something I too much enjoyed. There was no real challenge, which I think is what made me feel so 'blah' about it. Fortunately, we all have something quite demanding to look forward to next weekend: the first real race prep. Gotta be sure I focus & get up for that one, that's for sure!

Cheat run

15 min shakeout before the gym routine. 1.8 miles

1st track workout

On tap for today was a 5K on the track. Yes, that is all. The instructions were to do 600m at 5K pace and 1000 at hmgp x 3 -- with a hard 200m add on as the cherry on top. Last night Coach said the key to this workout was to be sure to slow way down & recover for 100-200m after each 600m portion. I kept that in mind & also planned to be a little conservative.

I was a little unsure how today would go because we have not really done any work at 5K pace to date. My plan was to let the guys set the pace for the first mile and speed up or slow if necessary from there. Three laps into the workout, though, I knew I was going to be fine. The rest of the laps were pretty much a blur.

The goal was 204-205 per 600m at 5K and 346-347 per 1000 at hmgp

207
346
201
349
158
421

I missed the split after the last 1000 so the "421" time contains an additional 200m. 1805 for the 5K. 10 miles for the day.

Mejor que nada

easy 9 in the mizuno wave riders. the shoes felt so so -- not great but not terrible either. tomorrow the plan is to run fast. should be interesting

Hills instead of the track

We didn't hit up the track today because of a strong wind and rain/sleet. I can't say that I'm upset cuz it would have been pretty rough trying to hold 5K/hmgp on the wet track with the wind gusts. Instead, we did a hill workout which was originally planned for Thurs. But this was more of hill workout (lite).

The workout is called the Marshes & is basically a fartlek: about 100-200m "on" followed by maybe 30-50m "off" -- for 6.8 miles according to the googles. The hills weren't too substantial & the workout was pretty much a cakewalk. I'm told, however, that the workout on Thurs will be much tougher. We shall see about that.

About 12.5 miles for the day

Splits for Track Workouts

5K pace -- 532 per mile, 1:23 per 400m, 41/42 per 200m
10K pace -- 545 per mile, 1:26 per 400m, 43 per 200m
hmgp pace -- 604 per mile, 1:31 per 400m, 45/46 per 200m
mgp pace -- 624 per mile, 1:36 per 400m, 48 per 200m

8 miles today