Monday I headed down to the track for some fartleks. I was hovering right around 10 minute miles for the 4 miles and afterwards I still felt pretty good. If I could only run afterwork so it wasn't so freaking dark! 5.2 mi in 53:25 a 10:16 pace.
Tuesday I headed back down to the track trying to keep my race pace in sight. At 10:23 I was a bit slow but it's still below a 2:20 pace! 5mi in 51:52 a 10:23 pace
Wednesday I headed out to do the Waverly Ave hill again. Three times down and back and my hamstring was feeling pretty tight. The cold weather is definately getting tome. 5 mi in 53:32 a 10:42 pace
Friday I made my way around the neighborhood for a slow run before my long run on Saturday. Nothing special to report here 5mi in 54:49 an 10:58 pace.
Saturday I headed out for a long run. I started out to John Brewers and back before heading down to the track to do a little speedwork towards the end of the run. The thinking behind this is to be able to run the second half a race FASTER than the first half which is called a negative split (sounds painful doesn't it). Well I started off pretty good out of the gate getting down to the track at just about 6 miles a 1:02:37 then really pushed it doing the second 6 miles in 59:16 shaving off over 3 minutes. All told it was 12mi in 2:01:53 a 10:09 pace.
Also of note every run this week was a sub 10 minute pace the the long run on Saturday put in on pace for a PR. Can't ask for anything more. Time to taper. Rock N Roll Savannah in 2 weeks!
Also of note every run this week was a sub 10 minute pace the the long run on Saturday put in on pace for a PR. Can't ask for anything more. Time to taper. Rock N Roll Savannah in 2 weeks!
Miles run last week 32.2
Miles run this year 821.1
Miles left to 1K in 2013: 178.9 (19.31 miles per week over the next 9 weeks down 1.8mi from last week)
Miles left to 1K in 2013: 178.9 (19.31 miles per week over the next 9 weeks down 1.8mi from last week)
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