Sunday, October 18, 2009

Week 23- Before Mayors Cup

Mon Oct 12
12 miles, 1:10min, drills, strides

Tue Oct 13
AM 5 miles, 34min
PM 11 miles
Workout: UML style of the Michigan (used 1.06 mile marker- Map here)
Track mile- 4:34
Recovery Road 1.06 mile - 5:27 (5:08 pace)
Track 1200-3:27
Recovery Road 1.06 mile - 5:17 (4:59)
Track 800- 2:19
Recovery Road 1.06 mile- 5:22 (5:03)
Track 400- 64
Total workout = 5.68 miles in 27:36 (4:51 pace)

Wed Oct 14
AM 5 miles, 32min
PM 5 miles, 32min , drills

Thu Oct 15
AM 5 miles, 34min
PM 10 miles, 59min, 15x short hills

Fri Oct 16
AM 5 miles, 34 min
PM 10 miles, treadmill, 55min
mile 1-6:00 (incline at 0.5%)
mile 2-5:53 (1.0%)
mile 3-5:49 (2.0%)
mile 4-5:41 (2.5%)
mile 5-5:38 (3.0%)
mile 6-5:36 (3.5%)
mile 7-5:24 (4.0%)
mile 8-5:21 (3.0%)
mile 9-5:00 (1.0%)
mile 10-4:49 (0.5%)

Sat Oct 17
AM 10 miles, 66min, drills
PM 5 miles, 34 min

Sun Oct 18
18 miles, 2:10 (pacing marathon runners)

Total: 101 miles

Wow, seems like a lot went on this week, but not really. Glad to be completely recovered from the cold I had last week - just in time for Mayors Cup. I was particularly very happy with my workout on Tuesday as I ran it approximately 40 seconds faster than a year ago. Friday's treadmill run was not bad either. I am not an expert with incline and their conversion, but it was a pretty hard run, maybe someone can fill me in on that. Today I helped pace a group of people running the Bay State Marathon in Lowell who wanted to break 3:10. Coming up this week will be Mayors Cup 8k, which I am very excited about. This is a race I've been waiting to run for quite some time now. I am feeling in the best fitness I've ever felt and I am hoping to position myself right up there with the leaders. If you are around the area, you don't want to miss out this race. Good luck to everyone racing.