Monday, April 04, 2011

week of 28 March

Mo - treadmill easy 5.7 @ 9:39
Tu - threshold - 8.5 including 3 x 1600 w/500 rest in 6:20, 2:48, 6:31, 2:50, 6:20 (10k, 10M, 10k pace)
We - treadmill easy 6 @ 9:20
Th - rest
Fr - treadmill easy 5 @ 9:30 with 6 short "strides" (punch 10 mph on mill)
Sa - rest
Su - 0.9 wup, Cherry Blossom 10 miler in 1:06:17, 0.5 cooldown

Week - 36.6

Sharp taper this week out of Hudson's half marathon plan. I thought it worked very well. Got home at 12:30am on Fr and 11:30pm on Sat because of children's activities and got up at 4:50am on Sunday, so had a splitting headache all day Saturday and until right before the race (miracle of adrenaline). Legs felt good warming up before the race.

Sunday, April 03, 2011

Cherry Blossom

I had a pretty good race, but didn't get the desired PR (65:55/6:35 pace), so that ends my streak of 10M PRs at Cherry Blossom.

Basically I went out too fast and died. But I felt so good early on! 6:38, 6:30, 6:24, 13:05 (4&5), 6:34, 6:35, 6:40, 6:49, 6:58. 1:06:17, so missed it by 23 seconds. After mile 9, I was exactly on pace and only had to run one more 6:35 to PR, but I was headed in the wrong direction. I didn't feel like I was redlining, but I suddenly just didn't have any pop in my stride. I put in a surge after the mile marker, but looked at my garmin a minute later and was still only 6:45 pace. Knowing I wasn't going to make it, I probably backed off a hair in the last mile although keeping under 7 minutes was some motivation. I have to kick myself for that 6:24 2nd mile, but it certainly felt good at the time :-) A smarter race and I might have PR'd. Overall it was a good race though and I'm in near-PR shape, so I stand a good chance at getting the sub-40 10k I'm after.