Wednesday was my first official workout back and I felt surprisingly well. Originally, I had scheduled 8X1000m @ 5:35 mile pace (goal 10K pace), but I was bored half way into the first interval so I ran 5 min intervals instead.
Saturday I planned to run my standard 6 miles at goal half marathon pace. Typically this is usually a shock for the legs after the marathon. To change things up, I ran the local Historic Starkvegas “10K” (it’s a very hilly and long course, 6.43 miler to be exact). I ran a great tempo and awesome splits, averaging 5:57 (sub-80 pace) on the hardest 10K course I have ever run. It’s a rather new race…a nice scenic course that needs to be measured or certified (obviously). But it was incredibly organized in its second year- if they end up getting it re-measured for next year, I may do it again. Great hill training!
Oh yeah, I did win, my friend Kelly was second. I felt fantastic!
|Right before the finish! Photo by Rod's Racers|
|Kelly and I after our race/tempo run.|
Monday: 10 miles
Tuesday: 10.5 miles ( w/ Kelly)
Wednesday: 15 min w/u, 10 min c/d, 5X5 min @ 5:35 mile pace with 2 min recovery jog in between (on treadmill) felt heavy during the first two intervals, great after that.
Thursday: 8 miles (up late- conference)
Friday: 10 miles (conference)
Saturday: 2.5 mile w/u, 6.43 mile tempo at goal half-marathon pace (38:16 or 5:57 pace) felt great! Very hilly and difficult course, 3 mile c/d with Kelly + 1 mile fun run (13 miles) 1st lady.
Splits: 5:56 (up hill) 5:49 (flat), 5:53, 5:55, 6:01, 6:04, 5:59 (final .43) ~last two miles were very hilly and zig-zaged a lot which caused my splits to be slower, effort was the same.
Sunday: 6 miles (wanted to run more but I have 4 really big weeks ahead of me)
Currently I am working out my training for Canadian Half-Marathon Championships. The goal is to average somewhere around 5:55-6:00 pace. Ultimately, I would like to break 78, but I’ve got to put the work in first. I was just told today that I have a Montreal Endurance teammate looking to run 1:17:30 so I am very excited…going to hang on as long as I can and see what happens.
Before I forget, I now have a new sponsor! That is right, GU has entered me into one of their programs. I’m extremely excited, cannot wait to try some new flavors! I guess stealing all those GUs in the elite tent at NOLA was not necessary after all J