week of 21 Sept

MPW 32 -- 33.2

Monday, Sept 21

rest

Tuesday, Sept 22

7-8 mile moderate run including 10 min @ LT effort, 3 min recovery then 3x 400m @ 5k effort w/1min jog rests then 3x 1200m @ 10k goal pace, 2 min recovery between reps. Finish w/3 x 150m cutdowns

A little sticky and warmish, 67 and 90% humidity, so I wasn't expecting much, but it went well.

2.0 wup to track. 2400 in 9:57 (6:40 pace). 400m jog. 3x400 in 94 (6:18), 97(6:30 -- oops), 94 (6:18) w/ 200m jog. 3x1200 in 4:46 (6:24), 4:48 (6:26), 4:48 (6:26). I was already up to 7.9 miles (and this was supposed to be 7-8 miles?), so I did the 3x150 cutdowns on the way back as 3 x 30sec. Did 1.7 total back (walked the last 0.3) for 9.6 total.

Wednesday. Sept 23

5 mile easy run including 10 x 20 sec's @5k effort w/1 min jog rests

5.0 @ 8:49 as above

Thursday, Sept 24

4 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 10 x 20 sec's @5k effort w/1 min jog rests

4 @ 9:06 as above

Friday, Sept 25

3 mile easy run including 3 x 100m @ 10k goal pace w/1 min jog rests and 7 x 20 sec's @5k effort w/1 min jog rests

3 @ 8:41 as above

Saturday, Sept 26

2 mile easy run including 5 x 100m @ 10k goal pace w/1 min jog rests and 4 x 20 sec's @5k effort w/1 min jog rests

2.15 @ 8:27. Very hard to squeeze that in 2 miles. Had 3 minute wup and 1 minute cdn and still over 2 miles.

Sunday, Sept 27

8-10 mile total run including 2 min @ LT effort, SNW and 10k race!

2.0 wup.

10k in 42:13. Ugh. Mile markers were screwed up as last year, so I went by Garmin.

6:28/179. Over the overpass and a little downhill (not as much as we went up). My heart rate is fine and I'm thinking "hell, I can do this." There aren't a lot of people in front of me.

6:34/184. This is a straight stretch of road with a constant gradual incline. I thought I was still in it. We turn offroad onto a bike path just before mile 3.

6:57/185. What the hell? The bike path gains a good bit of elevation via some rolling hills and is a bit twisty. When I see my split I think I just gave up.

6:43/184. I thought I picked it up, but I just must have settled in the effort. At the 5k split (I remember the marker on the map) I was ~20:50.

6:54/183. We rejoin the straight stretch of road and retrace our steps going down instead of up. I I've averaged higher hrs for half marathons, but I certainly didn't feel like I was jogging.

6:57/183, 1:36(6:17)/188. Just get home. I finished 17th out of like 600 (lots of walkers). A really slow race up front. I hang out long enough to find out they don't have 5 year age groups (I'd have been 2nd)

1.2 mile cdn.

I'm swearing off the Dash for Dad. Weather was much better than last year, but it was still 65 and 93% humidty (dew pt 63.0) at 8am. Any dew pt over 60 really hurts me. The course is also pretty tough for a 10k. I really wish I'd have switched to yesterday's race. It was about 10 degrees cooler (and drier) and the race is net downhill. The net downhill kept me from signing up as I couldn't in good conscious count it. You lose 100+ feet in the first 1.5 miles. Then you do an out and back on a rolling-but-not-terrible stretch.