week of 21 March

Mo - 4 easy @10:00 on treadmill
Tu - 7.9 easy @ 8:49
We - 12 easy @ 9:48 on treadmill
Th - 6 easy @ 9:46 on treadmill
Fr - 9.4 @ 8:48 including 6 x 90sec hills (progressing 10k effort to probably 800m effort)
Sa - 6 easy @9:38 on treadmill 0:57:49 9:38
Su - 11.4 easy @ 8:54
Week - 56.8

Signed up for two more races:

Pike's Peek 10k - 17 April
Manassas Runway 10k - 7 May

Piece of Cake 10k - 41:01

Elevation profile/Pace chart pretty much tell the story. I also started to dog it a bit as the HR graph reveals in the second half as I knew I didn't have a shot. Average pace was 6:36. I'll need 6:35 for 10 miles to PR at Cherry Blossom. Surprisingly, I'm going to say that's "not crazy." It's a flat course and I'm better at 10 miles than 10k. I find it easier to be sub-threshold and hang on the last few miles than continuously try to keep myself above threshold.

week of 14 March

Mo - easy 6.00 0:58:00 9:40
Tue - easy 6.82 1:03:10. Aborted workout after 200 meters. Butt sore from last Friday workout and Sunday long run
Wed - easy 9.00 on treadmill 1:27:17 9:42
Th - easy 6.09 out and back 0:55:13 9:04 136 (68%)
Fr - easy 7.91 1:12:40 9:11. No workout. Not up to it and race on Sunday.
Sat - all day soccer event and race on Sunday made enough excuses
Sun - warmup 1.56 0:15:47 10:06, Piece of Cake 10k in 41:01 (hilly race), cooldown 0.76 0:07:25 9:43

This Week 44.45 6:40:33 9:01

week of 6 March

• Mo - tmill 6.00 0:57:00 9:30
• Tu - track 8.98 1:10:47 7:53 - speed endurance 4 x 1600 @10k w/500 jog in 6:18 (3:09/3:09), 6:18 (3:09/3:09), 6:19 (3:07/3:12), 6:21 (3:09/3:12). jog ~3min
• We - tmill easy 12.00 1:56:01 9:40
• Th - tmill easy 6.00 0:58:20 9:43
• Fr - track 8.89 1:08:53 7:45 - threshold 3 x 2400 @10-mile w/400m jog in 9:52, 9:45, 9:52 with rests of 2:21, 2:22. 9:50 = 6:35 pace. Last interval had start hard rate of 142 and max 180, so good recovery and pretty low hr. Didn't feel that hard.
• Sa - tmill easy 6.00 0:56:50 9:28
• Su - burke lake 3 lapper easy 13.68 2:01:36 8:53

This Week 61.55 9:09:27 8:56

Good week. First 60-mile week since November and the most mpw since last June. Track stuff indicates a decent shot at PRing at Cherry Blossom (65:55). Running a 10k on 20 March, but course looks like it will be hilly, so not sure sub-40 is possible there. Not enough 10ks around here!

Week of 28 Feb -- Disney sucks

Mo - 6.20 on Disney concrete and brick
Tu - fartlek w/6x 2' faster than 10k w/2' rest. First 5 on cart path before Disney folk kicked me off 8.00 1:05:00 8:08
We - 10 .00 1:30:00 9:00
Th - 6.60 1:00:00 9:05
Fr -6.20 1:00:00 9:41
Sa - home mill 6.00 0:59:10 9:52
Su - mill 12.00 1:54:51 9:34
This Week 55.00 8:29:01 9:15

Went to a conference at a Disney hotel. Kicked me off the nice 2.5-mile golf cart path because they were "worried I'd be hit by a ball" at 6:30 in the morning when the grass was being mowed. Instead I weaved in and out between pool furniture and trying to avoid being run over by those small service trucks on the designated Disney path that's about a whole 0.5 miles long and covered in the hardest substance known -- disney concrete.

Had a terrible cold all week and legs were so beat up by the surface, so I just did 6 easy instead of the workout on Friday.

Forgot my garmin, so times are with my analog Seiko and distances are a guess.

Week of 21 January

Mo - President's day. Easy 6 at Burke lake on day off
Tu - 9 on mill with hill reps, 6 x 2' @ 6 deg/8mph with 2' @ 6mph/0 deg rest
We - 12 easy on mill
Th - 6 easy on mill
Fr - 7.9 threshold outside: 2 wup, 4 in 7:14, 6:40, 6:49, 6:35 over hills, 1.9 cdn
Sa - 11.8 pretty easy at Burke Lake
Su - 6 easy on hotel mill
This Week - 58.73 8:57:10 9:09