week of 16 October

Mon. 5.5 recovery @11:03/129

Tue.  6x800 EIM CCT 8.25@10:24/138.  Ran these a bit easier as I think I've been doing faster than prescribed and want to make sure I'm recovering.  Still first was 8:07/mi with 144AHR/154MHR.

Wed. 5.5 easy @10:34/132

Thu.  6x800 EIM CCT 8.25@10:26/139.  again relaxed.  first @7:57/145/158.

Fri. 5.5 easy @10:30/133.

Sat.  2x1600@7:45, 7:34 with 400 jog between.  Then relaxed 400 in 1:59 just to get pace sense.

Ad hoc track run.  8 days from 10k. Wanted to go to track and get an idea of where I am, but nothing crazy.  Also wanted to confirm track resurfacing was done. It was, thankfully.  Kinda thought I'd do 5 min/k by three or four with shorter rest than the EIM, but not that short.  maybe 400 jog.

Also picked a random running book off my shelf and it had a schedule for a 49-minute 10k that had 2x mile @7:45.  Hmm.  Just decided to play it by hear.

Jogged 1.5 mile to track.  1600 in 7:45.  max HR 168.  AHR 160.  jogged 400 in 3:08 walking first :30.  1600 in 7:34/MHR 173/AHR167.  Easily felt I could have done another couple.  (Looked at book when got home.  Was supposed to do 800 jog.)

Wanted to see how 8:00 pace felt. Switched to track mode (duh) and did 1200 jog (10:25 pace), 400 in 1:59, and 400 slow jog (11:20 pace). MHR was 161 on the 400.

Sub-50 seems very doable and maybe should go for more?  Runalyze says 47:43, but it was probably too ambitious for my 5k.  49 seems about right, but will be crowded and probably not much chance to warm up.  Will probably go out at 5min/k and try and pick it up.  Have to leave a little pad for the steep uphill at the end.

Sun.  8.6 easy on CCT-g.  @10:31/133.  picked up 30' each mile.  easy pace getting naturally faster.  Cognizant of using right glute and noticed some welcome pronation on right foot.

Total: 48.7 @10:27/135.  5871 calories

Weight:  182.3 (n=3)