Running Review: May 15th - May 21st
- Monday: Recovery 4 miles on the treadmill @ 70% HR (max 138bpm).
- Tuesday: 7 miles - 2 miles @ 65%, 3 miles @ 80%, 2 miles @ 65%
- Wednesday: Recovery 4 miles
- Thursday: Steady 6 miles
- Friday: Easy 2 miles (feeling tired)
- Saturday: 1 mile warm up
3.1 miles Independence Middle School 5k
3.5 miles at the track with Shannon: 2×800, 2×400, 1×200 - Sunday: 10.1 mile tempo run,
- 40.8 miles for the week
Summary: Solid training week. Was expecting to feel slightly fresher for Saturday’s 5k, but I went into the race feeling a bit jaded. Happy with 2nd overall and another sub-18:00 minute 5k, but I was secretly hoping for something about 15 seconds quicker. Maybe the Frederick Marathon took more out of me than I first imagined…..
Sunday’s tempo run turned out to be a great workout. I left the house with every intention of running 5-6 miles easy, but after a first mile in just over 8 minutes my legs were feeling good, the weather was beautiful and I decided to step up the pace. My aim as the miles ticked away were to finish with an average sub-7:00min/mile pace. I achieved this with a couple of miles to go and with a marathon effort managed to lower the average to 6:48min/mile by the end.
Quite encouraging for next Saturday’s 10k Elizabeth River Run in Portsmouth. I would really like to break 37:00 minutes for the first time ever and plan on running just one speed workout Tuesday followed by plenty of rest leading up to the race on the weekend. Stay posted for what happens….
(Note: resting heart rate 5/20/06 = 39bpm, new max achieved at Independence Middle 5k = 181bpm)
Technorati Tags: treadmill, 5k, track, training, Marathon, tempo run, workout, 10k, Elizabeth River Run, heart rate
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