Sunday 3/2: Workout - 2 mile warmup, 10 mile tempo in 54:51 (Splits: 5:34, 5:34, 5:36, 5:26, 5:33, 5:29, 5:30, 5:35, 5:23, 5:07), 1.5 mile cooldown. 4.6 miles at 7:30 pace in the evening.
Monday 3/3: 8.6 miles (PM) at 7:20 pace
Tuesday 3/4: 6.2 miles (AM) and 6.05 miles (PM) at 7:30 and 7:50 pace
Wednesday 3/5: Workout - 20 minute warmup, 4 mile tempo in 21:28 (5:23, 5:21, 5:23, 5:20), 5 min jog, then 2x(5x400 w/ 100 rec), 400 btw sets in 74.3, (30), 70.3, (30), 71.3, (29), 71.8, (30), 71.8 (1:58) 71.8, (29), 71.3, (29), 71.8, (30), 72.2, (29), 71.6. And yes, that is the format from Once a Runner, and yes I only did 10 instead of 60. Sue me.
Thursday 3/6: 8.6 miles (AM) and 6 miles (PM) at 7:25 and 7:20 pace
Friday 3/7: 8 miles (AM) and 5.3 miles (PM) at 7:25 and 7:45 pace
Saturday 3/8: Race - Bayou City Classic 10k in Houston. Got 2nd to Sammy Kiplagat in 32:22. The race was very odd - I got 4th last year (top 3 get some money) with a 31:30, but this year I was at or near the front from the gun. In terms of decisions, I knew I had no chance against Sammy, so the best strategy was to push the pace and ensure I got away from everyone else. It went just about according to plan, as by 5ish miles (when Sammy finally passed me) I had a good 45 seconds on everyone else. 5 mile double at 8 minute pace in the evening.
Weekly Total: 94 miles total, 24-25 miles of quality. Nearly a great week of training, but through a combo of working late a couple days and just plain old laziness I missed a couple runs, so it was just a very good week of training. The quality was all there, which is the important thing.
Sunday 3/9: 8 miles (AM) and 5.4 miles (PM) at 7:55 and 7:15 pace
Monday 3/10: 11.4 miles (AM) and 4.7 miles (PM) at 7:20 pace for both
Tuesday 3/11: 8.6 miles (AM) and 6 miles (PM) at 7:30 and 7:10 pace (plus 4x 20 second pickups in the PM)
Wednesday 3/12: Workout - 2 mile warmup, 14 miles of 5 minutes on, 5 minutes off fartlek averaging 5:37 pace overall. Really this was supposed to be a long tempo, but it was windy out and (little secret) I find it easier to not stress about pace in bad conditions if I'm doing a fartlek format. 4 miles in the evening at 7:40 pace.
Thursday 3/13: 6.5 miles (AM) and 6 miles (PM) at 8:00 pace and 7:45 pace
Friday 3/14: 7.5 miles (AM) and 7.7 miles (PM) at 7:30 pace and 7:20 pace
Saturday 3/15: 7.3 miles (AM) at 7:20 pace and track workout in the PM - 10x400, 10x200 all with 200 recovery. Splits were 71, 69, 69, 70, 70, 69, 70, 69, 70, 70, 34, 33, 33, 34, 34, 33, 33, 33, 33, 31 (recoveries avg 55). Total 10k in 35:55. Trying to get back in shorter distance shape bit by bit and this was a good step in the right direction. Still have a ways to go though - those 200s were freaking hard.
Weekly Total: 109 miles, 20ish miles of quality. Great mix this week, a solid long workout on Wednesday and a good starter track workout on Saturday. I'm hoping to PR at 5k in the next couple months, which means getting comfortable at 70-71s. I would not call today's workout "comfortable" by any stretch, but baby steps right?
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