Holy cow we have had some solid races and workouts this week! Darko, great 5k and 3k workout. Slo, that 22 was tough man, I'd be pumped to run that one. I finished up my third week of training since taking a week off and am officially done with my recovery phase of training. Mileage was still low this week, but got in two sessions this week that got the wheels moving.
M: Off, ran 7 days straight and had worrisome plantar pain flare in one of my feet, so I took the day off.
T: WU+20min of 1on/1off+CD, 9.6mi Total
Have a couple new guys join the training group. One just won the NCAA Div1 steeple chase and the other is a 2:23 marathoner. So we picked up a speedster and an Aerobic monster. The group did 40 minutes total, but as I was still in recovery mode until Thursday I settled for 20min. Hard minutes were run between 4:35-4:45 pace, thanks mostly to our new steeple champion who left us marathoners in his wake after the first few reps. Felt good overall.
W: Easy 10, 1:07:42
T: AM: 9.5, 1:03:56, PM: 5, 35:20
Afternoon run was brutally hot, 91 but the humidity made it feel 100+, not sure how you people further south handle this weather day in day out.
F: WU+4mile Tempo+CD, 8.3mi Total
Splits: 5:11,5:01,5:11,5:12 (20:36)
Goal was to run 5:00-5:15, so right in there with a 5:09 average. Felt really good. New marathon guy held on strong for 5.25 at 5:20 average.
S: Plantar issues again plus 8 hrs at work, no running.
S: 14.5, 1:34:32. The summer brings all the college runners home to Louisville so there's usually a group long run on Sunday morning. Solid group of guys today with maybe 12 to start, most going anywhere from 13 to 20.
Week Total: 57
Wife just got an away rotation in Denver for august. So I'm going with for some altitude training. Will be there from the 29th of July through the 25th of august. Never been to Denver so I'm pumped to get the chance.