Feeling Good

Had a super productive Saturday (14 mile hilly run, brunch with friends, lawn mowed, family birthday party, cleaned kitchen, did laundry, purged clothes, took back recyclables). And today is looking pretty good too, 12 mile run, bought running shoes, mowed neighbors lawn, and now for tackling some more laundry and perhaps organizing the living room (or maybe just beer, video gaming and watching CAVS). My legs are coming around and I am feeling optimistic for the 10k this weekend. Don't know if I am more nervous about running my ass off, or watching my sister run her first half and my training partner run her first full marathon, but it promises to be a fun weekend either way!

Coaches Goals for this week:

Total Mileage 65.
Tuesday: Track.
Thursday: Tempo run. 5 miles @ 6:25.
2 Easy days @ 8:00 - 8:30. 4 - 6 * 100 at the end on one of these days.
1 day @ 7:20 - 7:40.
14 miles on Saturday @ 8 or slower
Long run 12 miles @ 7:20

Rundown 68.5 miles:

Monday- 8.5 miles 7:46 pace

Tuesday-9 miles with track 7:46 pace

Wednesday- 8 miles 7:36 pace

Thursday- 9.5 miles with tempo 7:10 pace

Friday- 7.5 miles 8:35 pace with 5*100 strides

Saturday- 14 miles 8:06 pace

Sunday - 12 miles 7:20 pace

Key Workouts:

Track: 7*1000 with 2:20 rest, goal 3:48, instructed that if I fell off pace I would be pulled from the workout!

03:42.2
03:41.3
03:43.1
03:40.9
03:42.1
03:42.1
03:37.9

Tempo: Goal 5 miles 6:25 pace

06:22.3
06:23.9
06:22.4
06:16.1
06:15.3
00:13.9

(My partners garmin didn't hit 5 until that last 14 seconds, so it's possible the last two miles were closer to 6:23 and 6:22) either way averaged between 6:20 or 6:23 and felt good throughout.