Sunday, December 6, 2009

Week 30 - Fitness Check

Mon Nov 30
AM 5 miles, 34min, hurdles
PM 12 miles, 1:10min, 10:39 last 2 miles, drills

Tue Dec 1
10 miles, 67min, long hills, core, jump rope

Wed Dec 2
AM 5 miles, 34min, hurdles
PM 12 miles, 1:11min, 10:44 last 2 miles, drills, strides

Thu Dec 3
10 miles, 66min, drills, strides

Fri Dec 4
10 miles, 67min

Sat Dec 5
AM 10 miles, 5k track race 14:20.49 (splits: 4:37, 4:36, 4:36, 31 last 200)
PM 5 miles, 35min, hurdles

Sun Dec 6
17 miles, 1:56min, core, jump rope

Total 96 miles

This past Saturday I ran my first track race. At first the goal was to pace my roommate, Tim, but after looking at the field, Coach G and I decided to go for it instead. The result, 14:20.49, with a 64 sec last 400. I didn't expect to run this fast so early considering this being my 3rd week back to training after taking some time off after cross country. I am just getting back to my peak mileage and have not done any track workouts, progressions or tempos. The idea to run a 5k so early with tired legs might not be so helpful in terms of getting qualifying times; on the other hand, it helps in the long run by giving Coach and I a good sense of where my fitness is at so we can better plan the workouts and training. The "add ons", hurdles, core, jump rope etc are obviously working really well now and by January they should make me even stronger. I also got to test my running form which I am really pleased with. From now on, I have about 2 months for my first real 5k and 4 months until Mt.SAC where I also plan to run the 5k. Just have to keep plugging away the training for now.