Training Log 10/5-10/11 2009Week 17 (Peak Phase)
68miles on 7 runs in 7 days:
M: 7miles on Golf Course(Achilles flared up)
T: 10miles with 4mile Tempo(20:19/5:04avg)
@SA Track Splits: 5:08, 5:05, 5:04, 5:02
W: 8miles from UC
T: 9miles on Little Creek Golf Course(Rolling Hills)
F: 16miles with last 5@ MP effort (26:51/5:22avg)
S: 8miles with Marian and Marshall in the forest
S: 10miles with Tough 5K Race(15:40)
Recap: Really positive week because the foot pain went completely away by Friday. Not sure why or how but I'm not complaining. I had Achilles pain Monday that forced the run short, I think it was from compensating for the left foot, but it seems to have cleared up as well. Tuesday Tempo was nice and smooth cut down, could have kept cutting down through 6 or so miles and still feeling in tempo range. The Friday run was the last long run workout and it went pretty well. I did run too fast for the first 2miles into the wind, so the second half was a fight to find a smooth rhythm. The Sunday 5K was the last leg of a 4 race series. I went into this one wanting to run HARD and looking for sub15 to 15:10 range. I put that type of effort out there but the course was just too darn tough to run fast. All in all though Marian and me walked away with $900 combined winnings on the day and $1800 total for the series. Not bad for running 2 of the 3 races at tempo effort. I won all 3 races that I attended and set 3 course records(extra bonus money) but lost the series due to not getting points for the race I missed.
Marian: Another good week dropping the mileage to 60's. She got in a 3x2mile at Half Marathon Pace workout, Saturday solid paced run(sub7's for 10miles) and then she broke the course record at the Sunday 5K but ran about a minute slower then we thought she could on a flat/fast course. One thing is for sure she is probably ready to take down her 17:18 college 5K PR this fall if that was the goal. I think this spring while preparing for Boston we will sneak her into a Track 5K and take a crack at sub 17!
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