another good tempo, ron. I ran the 5k in 16:04 on the track at oxy this may. definitely had it in me to run ten or twenty seconds faster in that race, had I been given splits and been a bit more aggressive.
m 15.7
noon--5.5M w/stroller-49:22;
evening--10.2M-1:14:06. middle 8M in 53:13 (7:57,7:10,6:43,6:10,~6:22,6:21,6:22,6:08//last 5 in 31:23). most on dirt shoulder. felt good. essentially 5@MP.
t 15.5
a.m. 5.5M w/stroller-62:13, sluggish;
p.m. 10M-1:23:46-trail 5k race: 19:23. not aggressive enough early, tired, just not a good trail runner. previous day's workout, plus the stroller run left me with nothing for the race.
w 15.2
a.m. 5.7M w/stroller-58:47;
p.m. 9.5M-1:30-solo. 3x200-41,40,37; 4x600-1:53,1:53,1:53,1:52; 8x200-33,34,34,33,33,33,32.8,32.6. 100 jog (1:00) after 200s, 200 jog (1:25) after 600s.
lake swim after.
th 13
a.m. 11M-1:41:52-recovery;
p.m. 2M w/stroller-19:35. enervated today.
f 12.5 1:36:31
after torrential downpour. very easy! (marked miles in 7:28,7:16,6:59,?,6:46 & 6:55 (w/10-12xstrides),7:14 &7:12 (dark))
sa 16.1
a.m.-5.7M-63:22, w/stroller, lake swim;
eve--10.4M-1:14:40. 11:15-1.3M down,7:35,7:06,6:54,6:22,6:31,6:30,6:39 & 6:38 (dark), 9:09-1.1M up. middle 8-54:15 (6:47/M), last 5 in 32:40. easy, unpushed.
su 15 2:13:07
recovery run. conserv. est. on red rocks mileage. rainy.
weekly total 103 miles
No great workouts this week, one really bad race, and a good deal of slow stuff, but pleased with the fact that daniels' pace easy stuff--6:45-7 min/mile--was actually easy and the 5M at 6:30ish pace last night was very easy and really unpushed. Had two days with at least five miles of marathon pace work, the race, and a decent track workout, where the 600s were only a little under actual soft 3k pr pace, but the 200s were below mile pace and the rests were half of what the club coach asked for. I wasn't fresh that day but I clearly could use some guys to run track workouts with. Maybe this week I will. Four straight 100 mile weeks, one to go, then slight taper for 5 miler in mid August.