Road Racing and Training Thread - Week Ending 10/4

Goal: Stay Healthy/Consistent after almost a decade off; get to 35-45 mpw by X-Mas

Goal Race: possible Spring 10k/HM; 2016 Marathon (Nov/Dec)

M: off (planned)

Tue: 4

Wed: 5 (4 + 1 of diagonals)

Thur: 4

Fri: off (rained out)

Sat: 5

Sun: 7

Total: 25 of 30

Not really that bummed about not hitting my number this week; Friday was miserable. Good session today.

Hope everyone has/had a good week!

Well I wanted to thank everyone for the support leading up to the marathon and the comments last week. Even though the race didn't go well, overall I am satisfied with where I am, I think I may have been coming down with something because I had a fever for 3 days after the race along with muscle soreness leading up to the race, but who knows. I think the combo of that plus the stomach issues make me confident that I'm close to getting to that 2:18 number. Either way, I took this week off to make sure I am fully recovered, and I decided to do the Houston marathon in January, so I have a good 15 weeks of training ahead (starting tomorrow). Below is my race report for Berlin, hope you enjoy (a bit long, but wanted to provide detail if anyone wants to read it):

First off, if you get the chance to run Berlin, do it. It was a great event. The course is nice; flat with wide turns, a lot of fans all over the course (as well as a bunch of bands), and very well organized. You really get to tour the city (if you have enough energy to look around), as the entire race is held in Berlin (different than Boston where you run to Boston). I had a sub elite number and they couldn't have been nicer, they had a nice heated tent area at the start (shared with the elites), bathrooms, we were able to bring our own water/fuel drinks that they placed out on the course, a super easy start (10 mins before the race they brought us out and had a roped off area), and then easy finish (tent at the end with all of our stuff). Transportation was provided to the start, but since my hotel was so close to the start I just walked over.

So I woke up 4 hours before the start as I normally do, as I stated above my legs were pretty sore that night, I even woke up at 2 AM with soreness in my quads. I didn't think much of it, thought it might have been the taper as it does weird things. I did a 10 min jog around the hotel with a few strides to wake my body up. Then with 3 hrs to go had breakfast (I eat a big breakfast with eggs and toast). I spent the last 2 hrs before heading to the course watching tv but stretching a bit, just trying to get my body to wake up.

I went over to the course and did my usual 15 min warmup. Followed Kipchoge and his group around to see what they were up to and 30 mins before the race had my first gel (one of those gatorade pre race drinks). Then in a pretty funny moment I heard the race director tell the sub elites and elites that we had to go, I was in the bathroom so I ran out thinking I might be late, followed the director to the tunnel below the grandstands, started looking around and realized I was the only one there. They put on some rocky type motivational music and announced the elites, I ran out and was the only one on the course, TV cameras were on me and some people were cheering, so I decided to stride out until others showed up.

Anyway, gun goes off and I was feeling pretty good there was a HUGE group of people running around me and we hit the first K in ~3:11. I was feeling pretty relaxed and figured I'd use the first 2-3K's to get settled and make sure I find the right group. At 5K in (15:59) I looked around to make sure I was in the right group, my goal was more like 16:15-20 per 5K but when I looked around I figured it was basically this group or solo, I made the decision (maybe bad decision) to stick with the group (it was a huge group, probably 30-40 people). Another 5K goes by and I'm just hanging out in the middle of this massive group, take my gel, and another 15:59 (31:58 for 10K). Two more uneventful 5K's (16:05, 16:09) just following the group, at a few points I stride it out just to mix up the pace a bit, but I'm basically hanging out near the back/middle of this huge group, so the fact that we slowed down was no problem for me as it was already a bit faster than I was hoping for.

At 20K, is where things got crappy, both a tactical error and when the stomach issues started. I went to grab my bottle (with a gel attached to it), and the guy in front of me almost came to a full stop because he missed his bottle, which caused me to slow down, I grabbed my bottle and was about 20m off the back of the big group I was running with. I decided to keep my pace for a bit to make sure I got my gel in before making my move to try and catch up with the group. I tried taking my gel but it wasn't feeling good (stomach felt full) but I forced down the entire gel, it took me a good half mile to actually finish it. At that point I look up and realize that the group ahead of me is more like 50-60 meters ahead and my left side (stomach) had cramped up. Again, I made the bad decision of trying to keep pace with the group ahead of me and try and massage out the cramp, and make my move after (I was probably just making excuses and catching the group seemed a bit difficult). Went through halfway a few seconds below 1:08:00, about 13 seconds behind the group I was following (so kept a 60-70m gap). I still couldn't get rid of this cramp, and I felt like I needed to throw up, hit the next 5K pretty slow (17:05). At 27K I still couldn't get rid of the cramp and it was getting much worse, at the point where I couldn't fully stride out, tried stopping for a while but no dice. I tried a few times to go with people that passed me, but I couldn't get going and my side was getting worse. 30K was slower, and at around 32K the women passed me (and I was at 5:18-9 pace so I was surprised, lead woman was cruising). Dropped out somewhere around 33-34K, threw up a little bit but still not much help to my stomach.

Figured it would be better to drop out and look for a marathon in the next few months rather than risk being out for a few weeks and having to build up again. Regardless, I couldn't have finished the race, I had to jog to the finish (so basically ran a whole marathon, was able to cut out the last 1-2 miles) but I couldn't even jog all the way back due to the pain. I would walk ~800m and jog another 800m. I had pain the entire rest of the day, so I was a bit worried. It is gone now, but like I said, no way I was finishing. So for now I'll get back to the training and hope everyone else's training is going well (sorry haven't had time to read all of last week's post yet).

Goal: 3:08 marathon in late Nov

Current status: Week three after a 3:13 marathon, for which I used Pfitz 18/70

Sun - off

Mon - 5 easy (8:45)

Tue - 9 easy (8:35)

Wed - 6 easy (8:35)

Thu - 6 easy

Fri - 4 easy (8:00)

Sat - 14 easy (8:30)

Total - 44

I feel the need, the need for speed, yaow!

http://youtu.be/vwBbrngafl0

Just trying to do about 75% of peak this week, and for the upcoming week I will jump back into the last 7 weeks of the 18/70 plan, which of course means getting back to some speed work.

SDP - Nice week, you are making some great progress.

Back- Runners like you are a bit awe inspiring to runners like me. Keep at it and you will do it. Like they say, continue to swing the axe, and eventually the tree will fall!

Goal: Stay healthy

Stats: 37, male, 5ft 11in, 168 lbs.

Goal Race: Philly Marathon (11/22)

Goal Time: sub-2:43 (6:13/mi)

Next Race: Possible 18 miler on 10/11

M - Rest

T - 9mi

W - 6.1mi // 6mi

Th - 4.1mi // 3mi

F - 17mi with long tempo workout*

Sa - 10.1mi

Su - 12.2mi hilly

Weekly Total: 67.5 miles

YTD Total: 2,538.8 miles

*4mi/3mi/2mi/1mi ~MP w/1mi moderate recoveries (~MP+45secs). Splits: 6:15/11/14/10, 6:56, 6:15/14/08, 6:57, 6:10/10, 6:54, 6:11. 1:22:45 for the 13mi of quality (6:22/avg), 1:55:41 for the whole run (6:48/avg). Had to do this workout at 4:30am in 55F, 20-30mph winds, and steady rain to get it in before the wedding festivities. Also going off 5.5 hours sleep and 3.5 hours sleep the night before. Very pleased all things considered.

This was a planned recovery week after last weekend's special block, though between working crazy hours, running at crazy hours, and preparing for/partying at my sister's wedding, it sure didn’t seem like much recovery, haha. Felt like I was sneaking in every mile, but it’s all good. Still feeling strong with seven weeks to go.

Hope everyone else had a great week.

The Stone Cutter: Thank you for making this thread and your encouraging comments. I hope you survived your run this morning. I would not have the strength to run after that.

sdp: Nice that you ended your week with a good note. I did not run on Friday too. Sometimes it is for the best.

back into it: thank you for your great recap. It's though but I believe you made the right decision, you have to focus on Houston now.

Niceguy542007: You are regular in your average pace. That's great that you feel the need for speed. Gotta go fast.

Goal: Being able to handle 70mpw/ Being faster overall

Stats: 25, male, 5ft 11in, 158 lbs.

Goal Race: 10k in December

Goal Time: sub-40:00

Rest week

M - 6mi (9:27)

T - 9mi (8:40)- Progression run

W - 8.5mi (9:50)

Th - 6mi (10:10)

Fr - did not run

Sa - 5mi (9:00)

Su - 12.5mi (8:36)

Weekly Total: 47miles

Rest week, I felt bad starting Wednesday and was very tired. I might have some iron deficiency. I skipped Friday session. It is getting better today.

I am thinking of registering for Paris Marathon in April.

Hope everyone has a great week.

Next Race November 8th 4 miles on the road

Goal 22:00

Mon 3.97 miles 8:10 pace

Tue 3.97 miles 7:51 pace

Wed ~1 mile WU 3 miles in 21:33 ~1 mile CD

Thu 3.97 miles 7:55 pace / 3 miles 7:36 pace with strength training

Fri 3.97 miles 8:08 pace / 1.2 miles 8:18 pace with form drills

Sat ~2 miles WU 5xmile with 400m jog rest ~ 2 mile CD

Sun 8 miles 9:50 pace

Started the week off feeling pretty good, usually my Monday recovery type run is 8:30-8:45 pace and usually my Tuesday easy run is 8:05-8:20 pace. Wednesday I tried to do a tempo during my lunch break and for whatever reason it wasn't any good. Perhaps the lack of sufficient WU, maybe because I didn't do strides on Tuesday. Maybe because the course was long/too hard. I don't know, but I think I'll pass on doing it again. Splits were 6:31 (downhill) 7:14 (flat ish) 7:48 uphill.

Thursday I felt great after work and tried to run slower, but I ended up very quick. I'm not 100% certain on the measurement of the course, but I've ran it several times and haven't ran that fast before. Saturday's workout's weather conditions were miserable, cold (40s) raining and super windy (15+ with 25+ gusts). Also they left crap all over the track from Friday night football. Splits were as follows:

89 91 92 89 - 6:02

87 93 92 95 - 6:09

90 93 93 91 - 6:08

86 91 95 91 - 6:05

86 95 89 86 - 5:58

I'm very much a rhythm runner and the crazy wind made that impossible.

Sunday's long run didn't go very well. I think what I have learned this week is my body cannot handle the tempo on Wednesdays.

Hey everyone, I had a pretty good week this week. Still following Jack Daniels 10k plan as close as I can. Stone Cutter, my 10k PB is 37:20 whilst doing marathon training this year, I want to try to win a local race in December that was won in 37:21 last year, but it isn't a flat course, so I would need to be in sub37 form to beat that time.

Monday - Planned Rest

Tuesday - 4 sets of (200m R 200m jg, 200m R 200m jg, 400m R, 400m jg)

R pace is 40s for 200m

Wednesday - 11.3km E with strides 4:48/km

Thursday - 9.3km E 4:56/km

Friday - 2km E 3x1.6km T (6:10, 6:15, 6:13) + 6x200m R

Saturday - 11.8km E with strides 4:52/km on a bit hilly course

Sunday - 1.6km E 14.4km M (4:07/km) 1km E

Total 71.9km - I will try to keep that creeping up every week until I reach 90km or so, no rush though.

sdp - Tough luck with the weather on friday. diagonals are always fun

back into it - Sorry to hear that Berlin didn't go as planned. Hopefully you get another shot in the coming weeks/months.

Niceguy542007 - Like I said last week. Just keep coming back slowly bit by bit and you will be ready.

The Stone Cutter - Nice recovery week even if it was hectic. I always try to plan my recovery weeks during weeks when I know I can't run as much.

kaizn - I remember seeing pictures of the Paris marathon when Bekele ran it and it looks like a beautiful course.

Running Again - Nice mile workout on Saturday

NUFCrichard - Good luck with your 10k training. Always gives training some extra motivation when the goal is a victory and not just a time.

Goal: 1:59.69 800m

M-W: Off due to plantar pain. Really shouldn't have tempoed an 8k in spikes last week. I had flats in my bag and last minute decided to wear spikes.

Th: 6 w/ 10x10sec hill sprints

F: 8 w/ 4 hilly miles uptempo @ 6:47 maybe about marathon pace in a perfect world where I had an ounce of endurance, strength after

S: 7 w/ 4x10 sec hill sprints

Su: 7

Total - 28

Goal: Rebuild base fitness

45 y.o., 6'0", 152 lbs

Stone - 12 miles the morning after a wedding party is impressive!

Back into it - discretion is the better part of valor. Probably better to drop and salvage your season than to run yourself into the ground on a bad day. Regardless, Berlin sounds great. I've always wanted to do that one. Maybe someday. What are you looking at next - CIM?

Not much to report from my end. Just another easy aerobic week with a small amount of speed/strength to stimulate the fibers. I will ramp up to 65mpw over the course of October.

M - 8 easy

T - 8 easy

W - 8 easy

T - 4 with 10x10sec steep hill sprints

F - 8 easy

S - 12 easy followed by 18 holes and 4 beers at Torrey Pines

S - 8 easy

56 total.

All days include hills, strength/core and light stretching or massage.

The rest of today will consist of smoking a brisket and spare ribs and drinking a couple of beers while watching 10 hours of NFL. Now THAT is a Sunday!

stone - I would have taken an off day. Nice work toughing/gutting it out. That Friday run sounds awful with the conditons.

SDP - still heading in the proper direction, keep it up

Back into It - smart call cutting if off and regrouping. Hopefully you get that run in the upcoming months.

Nice Guy - good week

Hereford - good to see you back at it!

Goal - Chicago marathon

Taper Week

M off

T 2 easy am, 3 easy pm

W 8 easy

T 5.5 w/ 4x1k @105% w/200 jog (75)

F 5 easy

S 5 easy am, 3 easy pm

S 12 steady

Total 44 miles

Nicked a hamstring a week and a half ago so continues my backing into Chicago. It's feeling ok but it's noticeable. Anyway, goal in Chicago is just to run in the 2:40s (I'm carrying way too much weight currently) and then move into 10k training and work some speed once again. Have a fast half in December that will be the next target. Super easy this week and hopefully some good conditions in Chicago on Sunday.

Goal Race: CIM

Date: December 6th

Mon- off

Tue- off

Wed- off

Thur- 6 miles at 7:18.

Fri- 8 miles at 7:15.

Sat- 10 miles. 4 mile steady state / tempo at 5:13 avg. (5:22, 5:17, 5:12, 5:01).

Sun- 10 miles at 6:50.

Total- 34 miles

So, as you can tell I'm not taking much of a break for this next cycle. Things didn't go as planned for my half marathon last week so I'm really determined to get this OTQ. I've decided to do a short cycle for CIM. It's only 9 weeks away so I need to get going fast. Since my last cycle was only 12 weeks I think I'll be fine since it's only 9 more weeks. I feel more confident in my marathon abilities compared to the half marathon. Plus it's supposed to be perfect weather wise in Sacramento. I only need to find 12 seconds since my PR is 2:18:12 so there's definitely a good chance. I don't even technically need to be faster than when I ran that, CIM is supposed to be one of the fastest courses in the country and the weather on top of that, so that's why I'm feeling good about this. This is my plan. What does everyone think? I'm not going to lie I am a bit worried that maybe it's not a good idea to jump right into marathon training that's why I'd like opinions. Thanks in advance.

RunnersFix - I usually find it hard to go from half marathon training into a marathon, but I think you will be fine. Mainly because 1) you have 9 weeks, so you have some time to get your strength work in, when I ran my marathon PR I PR'ed in the half about 12 weeks out, and I always think a good half effort is helpful during marathon training, 2) your HM training includes a lot of strength stuff (high mileage, tempos, long workouts, etc) I think you are probably in great marathon shape right now, and 3) the CIM course is great, it is very fast as long as the weather cooperates (which it almost always does). Going from 2:18:12 to sub 2:18:00 in CIM basically just means you need to be in the same shape (or even a little worse) as you were in Houston, so you should be fine.

If you change your mind I'll be in Houston in January and would be more than happy to go for a sub 2:18 there.

RunnersFix wrote:

I'm not going to lie I am a bit worried that maybe it's not a good idea to jump right into marathon training that's why I'd like opinions. Thanks in advance.

As I said last week, I think you are definitely marathon fit. Think of your recent HM as a great training stimulus. I like that you started off your quality work with a light steady state tempo to give your legs a chance to recover. I would still give yourself another 4-5 days of building back into the regular quality/ volume before hitting a "real" workout.

I don't think you need to tinker much from what you have been doing. You'll have 6+ weeks of peak specific training to get in - more than plenty of time given your current fitness. The key is to have confidence in your plan. Make a decision and stick by it. You have to believe that everyday you are getting closer to running 2:17:XX (or better). Even on bad days. Know that the plan is a good one and then execute it. I have days where I just can't get my legs moving, even at MP+2:00, and if I tried to fathom running 26.2mi at goal pace on a day like that it would mess with my head. So I don't. I trust the plan, and when good days roll around I remind myself that that is how race day is going to go. :)

Best of luck. You can do it.

Stonecutter- haha I had a feeling the thread would still make an early morning appearance- thanks. Man you have an impeccable memory- yes, last week's 5x1600 was much better than the one in August. This cycle I am sort of experimenting and have not done much work at faster than hmp (just one workout in July, that bad one in Aug, and the one last week). I am hoping that the specificity of the tempos and marathon specific work pay off- I guess we'll see in a week!

It looks like you bounced back smoothly after the block; Great 4-3-2-1 workout and solid mileage in singles. I don't know how you hammer these workouts at 4:30 am with a headlamp!

Runnersfix- congratulations on an excellent race last week. I think you are there and ready to hit a qualifying time in both the half and the full under the right conditions... Before I saw your post on CIM, I was wondering if that rock n roll Philadelphia half on Halloween could be a good course to get the OTQ. I think CIM is a good call, and based on your marathon PR and recent training it should be very doable to run sub 2:18

Forcerunner- looking forward to checking out your training from this week. I checked out the elevation profile for that Akron half and it looks absolutely brutal. Good race

Back into it- thanks so much for the race recap. I really appreciate it as im considering running Berlin next fall. I'm sorry about the side ache and stomach issues. Like Runnersfix, I think you could hit the standard in either the half or the full. I look forward to following your buildup to Houston.

Kaizn- sounds good to take it easy and build up slowly with the mileage. I personally don't think that you will need 70mpw to run under 40:00, but maybe building up the mileage and hitting that time are two separate goals.

Nice Guy- glad the recovery has been smooth

Hereford- another solid week. You are building up smart.

NUFC- look forward to following you buildup to the goal 10k

workingharder- I think you are going to surprise yourself next week and hit the second half of the marathon hard, passing many and running a boss negative split

My training wasn't anything crazy this week. A week out from Chicago now, so the taper has been on. If everything goes alright and if we have decent conditions, I think I can run between 6-6:10 pace/ close to or under 2:40. I would like to take the first few just slightly slower than goal pace, then ease in and hopefully run even or negative splits. But if there is a nice pack running that pace, I wouldn't mind cruising with them.

I do have one question- does anyone know if the dashed blue line on the Chicago course actually follows the tangents well? My understanding is that it is supposed to (like Berlin and London I think)?

M- easy 8

T- easy 10, strides

W- *(8.5) with extended moneghetti fartlek- worked out to 26:15 for 4.5 miles, average 5:50 overall pace including recoveries -3x(90'fast/90float), 5x(1'fast/1float), 5x(30/30), 5x(15/15)

Th- 7.5

F- 7, strides

S- rest

Su- 11 moderate with a mile at mp

52 for the week

thanks for this great thread. it has motivated me to train. I hope to report back with a decent result next week

At work now so I'll comment later, but here is my week:

M - 9/5

T - 8/4

W - 11 miles with fartlek / 7 miles

R - 5.5 / 5.5

F - 6 / 6

S - 8 / 5.5

S - 8 with fartlek / 4

Total: 94

A little lower volume this week. Two weeks out from the marathon! Was doing 20 x 1min on, 2 min off on Wednesday and caught a calf cramp halfway through so I just ran easy Thursday-Saturday. Tested the leg out with 4 miles of 400 on/off on grass with a final 1k in 3:05 so I'd say I'm about 90% there. Just going to focus on getting one last good run in 10 days out then taper down. I hope everyone else has a great week!

Next race: Invitational on Saturday

Goals: sub 16:38, and top 7 on my team so I can run varsity at Conference the following weekend.

M: 4 mile tempo in 24:05 (5:53, 5:57, 6:07, 6:07). My goal pace was 5:52, but fell off when I realized I was working way too hard for a tempo. Most people were 10+ seconds/mile slower than their goal pace, so I'm not concerned.

T: 6

W: 3 mile "time trial" on the track in 16:56

Th: 5.5

F: 0 (no practice because of pep assembly)

Sat: St. Charles North Invite (3 miles)- 24th in fresh-soph race in 17:24

Sun: 5

Total: 36

3 mile "time trial" on the track- We did something similar to this at the beginning of the season where we had to run as long as we could at 5:40 pace. This time, we had to run 5:40 for the first mile, then 5:30 and 5:20. If you made it to two miles, then you automatically had to complete the third. The thing is, my coach made it so that we had no idea what pace we were running and we just had to make it to the next 200m before he blew his whistle, so that was weird. Fell off in the third mile, but was still happy to break 17 in windy conditions.

St. Charles North Invite- Tougher course with a lot of steep hills. Got out hard since most of the race is on tight trails, and pretty much stayed in around 25th the whole time. I thought the time would be faster, but based on how other people did, I actually ran a few seconds better than my 16:38 from two weeks ago.

Hope everybody had a great week.

Week 2 for me. Last week did 32.5 km in 5 runs of 6.5 km each.

This week a little more, 34.13 k in 5 runs. Average for week 5:30/km. Runs were 5k, 2 x 6.5 km, 6.13 km (single loop of a local park), and a 10km "long run."

My main goals are to get used to running 5x per week, then over time I'll ramp up. Basic run 6.5km, and long run I'll increase by 1 or 2km per week until 15km, at which point I'll then take a mid-week run and start increasing.

After that, we'll see. I'm in no particular hurry as the only race I know for sure that I'll be doing is Charlevoix Marathon next June.

Another decent week for me

M - 4/8 with weights and circuits

T - 12: 2wu, 8 @ 5:33, 2 cd

W - 4/8 with light circuits.

Tr - 11: 2 wu, 5xmile w/4 recovery jog, 2cd

F - 10 with a good pickup in the middle

Sa - 14

Su - 5.5

Total - 76.5

A decent week, but nothing outstanding. The tempo run didn't feel great, as I usually feel fresh for the last few miles, but was flat from about 4 mile. Felt bad wednesday, but came back Thursday for a decent workout. Goal was 5:15-20, and ran :13,:15,:16,:10,:11. Nothing impressive there but it was my first measured workout and wasn't supposed to be too challenging. Friday I ran with some other guys who were going 5 and wanted to pickup the last 2ish at 5:40 or so.

Comments

sdp - Another decent week in the books depsite missing a day

back into it - Really good recap despite the turnout. Must have been awesome to be sorta up there in Berlin as well. It'll be exciting to see what you'll do in January.

NiceGuy542007 - Getting back to fast stuff will be fun after the last two weeks.

The Stone Cutter - A much deserved recovery week after the last couple. Great job getting it all in with a hectic sounding schedule

RunningAgain - Not too bad of a week despite what you may feel, Thursday seems great and same with the miles repeats

NUFcrichard - 200/400s look good, and good luck in the build up for the 10k

Hereford - Good looking week. Despite not being a football fan, kicking back with10 hrs of NFL screams sunday to me as well

working harder - nice 1ks and best of luck in a week!

RunnersFix -Nice steady state. I'm not keen on marathon's, but a 9 week build up may have you in the right place, especially with a PR that close.

slo-twitch - Good luck and I dig that fartlek

Forceruunner - Solid looking fartlek with a great last k.

Haven't posted in a while, I've had a crazy amount of schoolwork/college app stuff, currently using this as a procrastination method.

Goals: Sub 17 5k, team wins at county, sectional etc.

Monday: 1 w/u+10 mile long run in 1:11:01 (7:06/mi), first half in 35:55, second half in 35:06 with the last few around 6:45. Felt good, pretty relaxed run.

Tuesday: 1 w/u+2.5 Tempo at dual meet in 14:53 (5:58/mi)+2.5 c/d. Won a duel meet (top runner on the team was sick) on a hilly course. Tempo effort despite the slower pace.

Wednesday: 1 w/u+6.8 moderate in 47:07 (6:55/mi)+5x0.2 hill sprints. Shins were hurting so I ran on soft surfaces near my school.

Thursday: 1 w/u+3 mile tempo in 17:06 (5:42/mi)+1.6 c/d+5x80m strides. Very good tempo on a flat route around my campus, felt relaxed, but still pushing hard.

Friday: 1.25 w/u+3.75 easy

Saturday: 1 w/u+5k race in 17:18 (5:34/mi) on a hilly/tight turn course+2 c/d Good run, team won a small invite, ran very well, hope to break 17 there at my next meet there.

Sunday: 11 long run+gym workout

MPW: 53.75

Overall a very good week, got a team and individual win, set a nice PR in the 5k on saturday, getting closer to 17.