week of 11 May

Stamina/Power Phase/Race Week
Foam Roller Exercises 1-2 x this week
Weights –Power Core Circuit (PCC) 1 x week
Core 100 1-2 x week – 100 total reps of ab/back exercises

MPW 32
32.5

Monday, May 11
rest

Tuesday, May 12
5 mile easy run including 4 x 10 sec high knees up a hill and 4 x 10 sec speed bounds up a hill

In Atlanta for work. 5.10 @ 9:37 including drill. I did the drills on the sidewalk because I didn't have any other choice.

Wednesday, May 13
6-7 mile easy to moderate run including 15 min @ LT effort. 10 min recovery then 15 x 30 sec’s @ 5k effort w/1 min jog rests

Still in Atlanta.

This is really hard to squeeze into 6-7 miles. Did 1.64 mile warmup, 15 min tempo was 7:00, 6:50, 1:12 (6:38 pace). Turned around. 10 min jog. Fit in 13 x 30 sec @ 5k before I was back where I started. 7.40 miles total.

PM: Did the Core 100. I did 15 crunches, 15 rt oblique crunches, 15 lt oblique, 15 reverse, 10 prone double arm raise, 10 prone straight leg lift, 10 australian crawl, and 10 opposite arm/opposite leg.

Thursday, May 14

4 mile easy run w/4 strides

Still(!) in Atlanta. 4.00 @ 9:15 including 4 strides.

Friday, May 15
3 mile easy run w/6-8 strides @ 5k effort

3.24 @ 9:22/137 including 8 strides.

Resurrected my Nike Free 5.0v1s. After giving up on them, I found that with the 4.5 insoles they feel fine. (I put 1100 miles on a pair of 5.0v2s. Then I horded 4 pairs of v1s when they were on sale and found the arch didn't feel right. The "4.5" insole is lower than the "5.0" insole.)

Saturday, May 16
8-10 mile total run including 2 min @ LT effort, 5-8 strides @ 5k effort then 5k race

3 mile wup w/2' tempo and ~6 strides. 5k in 20:21. 2.6 mile cooldown. race report here

Sunday, May 17
4 mile easy run

PCC

4 miles @9:17. It rained overnight and was nice this morning. Did the PCC 2x thru afterwards. I skipped the reverse row b/c I don't have a bar or weight machine at home to use.

PM: Did foam roller.