Week 5...7/24-7/30/11

The goal is more strides this week and trying to hit 35-36 miles for the week.

Sun- 45:35 (6.2)

I normally take Sundays off, but Jeff called yesterday so I opted for some company and ran early with he and Andy at their usual brisk pace (faster than mine anyway).

Mon- 1:16:48 (10.0)

Ran w/Ike. Kept it easy. Last couple miles I was a little out of my comfort zone and could feel the fatigue. I will be happy when I get back to that not happening until 12 or so...

Tues-off

Wed- 5.5 total miles

1up, 4x100m strides...18sec

2x400m...1:27 (target was 6min pace)

4x200...39sec (projected repeat pace of 40) , 2.5 down

jog/full recovery (120bpm) after everything

I was just going to do an easy 5 with strides, but with my thoughts of a 5k this weekend I wanted to see what 6s felt like. I was comfortable on all of them but was a little distressed with the length of my recovery. Two years ago I was running 5:50 mile repeats and was ready to go in 60 sec or less. Today I had to stand there for 4 minutes after one of my 200s. All in all it's not to bad for a fat guy (172lbs). I guess I can't coach patience and have none myself.

Thurs-53:15 (7.0) w/Ike in the 'Pont
This was to be an easy day but when the first 3 miles of an out and back are downhill...Coming back was closer to a tempo effort even if the pace was just under 8s. I couldn't justify making Ike run any slower and Saturday is just a fitness check.

Fri- 30:53 (4.0)

Sat- 2.5up, 18:22 Save the River "5k", 1 down

I wasn't sure what to expect so I just watched the HR and hit all three of of the 3.02 miles at 6:04-6:05. I have zero speed and this felt more like a half marathon than a 5k effort. That may be somewhat due to the pace :) With the heat (10am start) and not feeling 100% I will take this as a decent starting point with hope that I can be into the high 17s in a few weeks.

Weekly Recap...

I am happy with this week. I was little high on the mileage with 39, which is cool and 2 quality days (3 if you count the 3 mile hill on Thursday). With a race time under my belt I have a legit place to start from as we look to get on the track next week for some early quality.