Monday 12 miles, 1:20min, drills, Middlesex st.,strides, core with Doug
Tuesday 12 miles,1:25, strides, downtown Lowell
Wednesday 13 miles. Workout: 10k tempo with Nate. Rex and Ethan went 5k. This tempo was supposed to be at 3:20 each km with a little pick up at the end of it. I was very happy with this. Had a lot left at the tank, but did not want to make this a complete hammer fest. Splits: 3:20, 3:21, 3:20, 3:19, 3:18, 3:16, 3:17, 3:15, 3:11, 3:03. total time 32:44 w/ about 26 flat last 8k.
Thursday AM 5 miles, 36min, river, drills
Thursday PM 10 miles at the Whirlaway weekly run, 58min, drills
Friday 10 miles, 70min, route 38south
Saturda AM 8 miles. Workout: 8x400 w/ 100m rest, 400 rest after the 5th. I tried to cover the 100 meter rest at about 22-25 seconds. The 400 meter rest after the fifth one was covered in 1:40. Little rests makes this workout tricky. Splits: 65,66,68,68,68 (400 rest),67,68,68. Including the rests, the total distance was 4200m covered in 13:12, which is 5:03 pace.
Saturday PM 6 miles, 43 min, covered middle mile in 4:44 on the track, to test my legs after the workout.
Sunday 16 miles, Davis rd, 1:43min
=92 miles total.
This week was very productive with two rust buster workouts, which were nothing special but still good. The transition from regular running hard on the roads to track running is one that has to be done at a gradual effort each week, otherwise you risk injuries and and fall in motivational level, something I can't afford right now.
For now, considering where I was 2 months ago, I am very happy and feel fortunate to be running healthy again. I know from here on I am only going to get faster and faster. Just have to be patient for now. I am trying not to put too much pressure on myself to run well in the first couple months back, especially knowing this is the first time I am racing in a big meet representing my country. Again, just have to be patient and keep in mind the long term plan: taking short steps today to reaching the big steps later. Everything else will fall into place just like they have in the past. Believe me!