Mo - 5.3/8:23/144 maintenance run
Tu - 9.8/8:35/144 w/ 3x3 hill reps am, 3.2/9:26/142 pm (HRM messed up in pm)
We - 9.3/8:24/146 moderate, hilly
Th - 3.0/9:28/134 recovery
Fr - 5.7/8:30/144 maintenance run
Sa - 5k in 19:47/188 (pr), 2 mi wup, 1 mi cdn
Su - 13.5/8:48/142 easy - 1 hr out, 1 hr back
Week: 56 miles, avg pace 8:35/mile, avg hr 145
Great week. I can check sub-20 5k off my list. I think I'm also starting to feel rather than think the "Kung Fu" of this schedule.
Of course, I've started scheming after my PR. I guess the 5k PR was soft and the calculators have that pretty much in line with my 8k (32:45) and 10M (1:08:49). Still, when you lop 45 seconds off your 5k PR, the wheels start spinning and you think of new goals.
I'm going to shoot for NCR as my goal marathon on 29 Nov, so I have some time before I get in marathon mode. I'd like to get a little faster at shorter distances over the summer and then build endurance in the fall. (Really this is just a scheme to avoid doing 20 milers in the middle of the summer heat.) 5-10k in the summer and the Parks half on 9/14. I ran 1:33 there last year. If things go great, I could take a shot at one of my long-term goals -- sub-1:30. That's a reach, but who knows. If I get antsy after that waiting for NCR (which I probably will), Baltimore is on 12 Oct and I could take a shot at 3:15 there.
I'll probably sign up for Carlsbad (24 Jan) as my backup to NCR since we'll be in San Diego. I'd love to just do the half, but I'm not sure it will still be open after 29 Nov and if something happens at NCR (like snow) I'd want to do the full at Carlsbad. If I already have the BQ in hand, a 4 hour fun run along the pacific ocean wouldn't be the worst thing in the world :-)