Weekly total 40.5
Tuesday 10.3
Wednesday 8.67
Thursday 4.15
Saturday 3.12, 3.13
Sunday 11.19
Average pace 7:37
The miles were down a little this week because I was busy on Monday and I took Friday off (prior to race day). Tues and Wed were pretty good training days. It took a little while to loosen up (especially Tues) but I was mostly pain free. On Thurs I felt really tired from Wednesdays medium run so I decided to just settle for a few easy miles. Sundays run was my first long run outside in almost 4 weeks. I was tired and never really got going. I was content to run an easy pace and only managed to get 2 miles under a 8:00 pace.
Since I have another 5k this week my training plan is pretty much the same except my only day off will be Friday. Since my next marathon is quickly closing in I would like to at least get 50 miles in this week with 2 long runs (Tuesday 10+, Sunday 15 miles).
3 weeks until San Diego
Monday, May 11, 2009
Miles for Moffitt
Time 20:19
Splits 6:13, 6:39, 6:47
Overall 34 out of 1359
Age group 3rd place
Another disappointing 5k although this time it wasn’t unexpected. I felt a little run down for the last 2 weeks. I was hoping that an easy run and a day off would give me fresh legs for the race but my legs didn’t feel any fresher than they did in the beginning of the week.
Race morning was pretty warm and humid. I did an easy jog for a few minutes to try and loosen up but my primary goal was to keep hydrated and stay in the shade. I started out pretty good but I knew right away it was going to be a struggle to keep that pace. I was running with a small group of people and decided to run at the same pace for mile 2. I was hoping to at least keep under 6:30 but ended up going a little slower. Somewhere around 1.5 miles we starting catching up with the 5 mile participants who started 30 minutes earlier. With a mile left to go I tried to motivate myself to pick up the pace a little but it was really difficult with the larger groups of 5 milers walking around me and the heat. I managed a sprint over the last 0.1 but that wasn’t enough to salvage a decent time.
I plan on running the USSS 5k next Saturday. I expect that race to be a little better. Starting at 7:30 (instead of 8) and being by the water should make it a little cooler. And I won’t have to worry about running though all of those walkers. Based on past races there are quite a few runners that finish in the 19:30-20:00 range. This will definitely help with the motivation.
Results
Splits 6:13, 6:39, 6:47
Overall 34 out of 1359
Age group 3rd place
Another disappointing 5k although this time it wasn’t unexpected. I felt a little run down for the last 2 weeks. I was hoping that an easy run and a day off would give me fresh legs for the race but my legs didn’t feel any fresher than they did in the beginning of the week.
Race morning was pretty warm and humid. I did an easy jog for a few minutes to try and loosen up but my primary goal was to keep hydrated and stay in the shade. I started out pretty good but I knew right away it was going to be a struggle to keep that pace. I was running with a small group of people and decided to run at the same pace for mile 2. I was hoping to at least keep under 6:30 but ended up going a little slower. Somewhere around 1.5 miles we starting catching up with the 5 mile participants who started 30 minutes earlier. With a mile left to go I tried to motivate myself to pick up the pace a little but it was really difficult with the larger groups of 5 milers walking around me and the heat. I managed a sprint over the last 0.1 but that wasn’t enough to salvage a decent time.
I plan on running the USSS 5k next Saturday. I expect that race to be a little better. Starting at 7:30 (instead of 8) and being by the water should make it a little cooler. And I won’t have to worry about running though all of those walkers. Based on past races there are quite a few runners that finish in the 19:30-20:00 range. This will definitely help with the motivation.
Results
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