Total Mileage 60 + any miles I got in running my sister and friends in at the marathon.
Tuesday: Track.
Thursday: Tempo run. 5 miles @ 6:30.
Friday: 6 - 8 miles easy.
Saturday: 4 miles; 4 x 100
Sunday Ride Aid 10K- Goal time 38:19 (6:10 pace)
2 Easy days @ 7:20 - 7:40; 4 - 6 * 100 at the end on one of these days.
How it played out: 70 miles
Monday-9 miles 7:40 pace with 6*100 strides, focusing on getting on my toes
Tuesday- 10 miles 7:28 pace with track
Wednesday- AM 5 miles 7:15 pace, PM 8 miles 7:55 pace
Thursday- 8 miles 6:56 pace with 5 mile tempo
Friday- 7 miles 8:24 pace
Saturday- 4 miles 8:07 pace with 4*100 strides
Sunday- 2 miles warm up 8:19 pace with 4*100 strides, 10k race, 2 mile cool down 8:41 pace, 9 miles pacing/cheering 9:07 pace
Key Workouts:
Track: goal 12*400 at 1:25 with 80 second rests followed by 1600 at what I felt I could hold.
Had to run this one solo because my track buddy was tapering for the marathon. Workout went great and while I had to work towards the end it never felt out of control.
| 01:22.0 |
| 01:23.0 |
| 01:23.4 |
| 01:24.4 |
| 01:22.8 |
| 01:23.7 |
| 01:21.9 |
| 01:23.4 |
| 01:22.3 |
| 01:22.0 |
| 01:22.2 |
| 01:18.6 |
| 06:00.8 |
Thursday Tempo:
Goal was 5 miles at 6:30 pace. Another solo run but knew it would be fine since the pace was a little easier and only 5 miles. Did this on the 10k course to get a feel for which miles would be harder/faster etc.
| 06:30.7 |
| 06:29.5 |
| 06:26.2 |
| 06:30.6 |
| 06:25.0 |
10K Race:
You'll have to wait for the race report ;) (http://runwithelizabeth.blogspot.com/2010/05/too-many-titles-to-choose.html)
2 comments:
Where's that race report? ;) I'm impatient!
GREAT 10K! YOU Rule!
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