The culmination of this week will be the Art Tudhope 10k in Shelburne, VT. I am hoping for an solid indication that the work we have been doing is bearing some fruit. In addition to the 10k I want to be back in the 50s for mileage and get a good interval session in on Wednesday with Ike.
Sun- easy 13 (1:39:23)
This was a bleak, cold morning and we were not excited. We were both tired and at 3 miles I was wondering if I was going to have the steam to make it up Tupper hill at mile 10. We kept it easy and thankfully I came out of my funk a bit in the second half of the run.
Mon- easy 5 (36:31)
I ran this one in my new flats. I ordered a pair of Mizuno Wave Ronin 3s which arrived on Saturday. I didn't want this weekends 10k to be the first time I ran in them so I tried them out. They fit well and gave me no issues, so I am ready to go.
Tues-easy 6.5 (47:57)
I had some lingering fatigue from the last few days and it was difficult to run fast enough to keep my HR up for most of this run. By the last couple miles I seemed to find a rhythm.
Wed- 2up, 3x1200@I effort, with equal time jog rec, 1.3 down
After what seemed like a full week of cold rain, we finally got some sun. Ike and I headed over to CCT for another round of hills. This one was a lot smoother with the experience of last weeks workout under our belt. I managed to hit 4:15+/-1 for all three and called it good. I would have liked 4, but it wasn't going to happen without significant effort.
Thurs-easy 6.5 (47:23)
This one went better than expected in light of yesterdays workout. It started slow, but I felt better by the end.
Fri- easy 5 (36:43)
Sat- 2 up, 36:43 Art Tudhope 10k, 1 down
This race felt like a hard tempo. I felt good in the warm up, but in by the first mile I knew it wasn't happening today. Two younger guys took off from the start and another guy passed me about a half mile in. I backed off and ran smart going through the first mile just under 6, but it did not feel smooth. I worked on third place for the next two miles going through the 5k turn around in 18:09. I knew I was already working too hard by mile 4 and mentally packed in for mile five before turning it back on for the last mile. I am satisfied that I ran about as hard as I could today, but still think that I can run in the high 35s right now on the right day.
Splits: 5:58, 5:51, 5:35, 6:05, 6:08, 5:48, 1:10 for a 36:43 4th place finish.
Weekly Recap...
I hit 52 miles for the week and had two solid workouts. I wish that the 10k had gone a little better, but Folsom reminds me that my mileage up and we are doing some pretty solid workouts, so I will be patient. Next week should be more of the same.
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