This is a replay of last week, only because I don’t want to race this week and that’s what was on the final week of the plan. This week included:
| Mon | Tue | Wed | Thu | Fri |
|---|---|---|---|---|
| Form drills + 5 miles | 3 x 1 mile @ 5k pace | Form drills + 5 miles | 40 min tempo | Long Run - 90 min |
Even better this week, the weather broke and it wasn’t blistering hot out. Until Friday.
Monday: Ran up the big hill. Skipped form drills because the park was closed for cleanup after Bunburry Music Festival. 5 miles in 44:09 (8:48 pace).
Tuesday: 3 x 1 mile repeats at 5k pace. These are hard, and as I noted last week, I don’t always hit my goal pace, but this time I did: 7:32, 7:22, 7:20. Overall including the 1 mile warm up and 1 mile cool down and half miles between workbouts, 6 miles in 48:10 (8:01 pace).
Wednesday: The weather keeps getting better, and today was nicer weather than yesterday. Ran 5 miles across the suspension bridge and back across the Purple People Bridge. There were a few places where I may have been running harder than I should have, but for the most part I felt rested. 5 miles in 42:05 (8:24 pace).
Thursday: The weather was a little warmer, but also a little breezier than yesterday. Ran a 40 minute tempo run on the normal (Friendship Park/Sawyer Point/Yeatman’s Cove/Smale Park/Mehring/Bengals Practice Field Triangle) route for this. I went “comfortably hard” for it, and ended up with a nice tempo pace of 7:48. Including the warm-up and cool-down, 6.63 miles in 53:10 (8:01 pace).
Friday: Long run. The weather got back to it’s normal hot and humid. I didn’t have much of a plan, so I ran up and down Riverside/Eastern. A little over a mile in, I pointed out a buck to the runners behind me, then about five miles in, I saw this…
The run got tougher as I made it back in to Sawyer Point, and I probably should have taken something other than Gatorade Endurance (like a Gu). Got back to the office and had to wring my shirt out. 10.16 miles in 1:30:01 (8:52 pace)
Overall, it was a good week of running. ~33 miles ran, ~4.5 hours spent running. We’re getting close to halfway into the year, and I’ve run 763 miles. Last year at this time (23 weeks into the year), I was at 555 miles.
My summer schedule is set. I’m running the Bulldog Blast 5k in late July and the NKU Cross Country series in July/August (I’ve registered and sent checks so it’s official!). I also ordered another pair of New Balance Zante v3 shoes.
Cheers!