Well the final key workout is in the books! I am finishing up a week at 72-75 miles this week (with no long run built in and off singles). I am feeling fit and the achilles has been holding up. I feel it but it subsides after 5 minutes of running/loosing up. My final key workout (prior to going into tune-up mode) has a revist to the on/off 6 miler that I completed 3 weeks ago.
Overall 6 mile time (31:46). 26 seconds slower than the first session however 2 of my slow miles were slower than expected (8 seconds slow and 10 seconds slow) and I did not punch the final mile and kept it controlled. here are my splits:
5:50 (5:42goal)
4:50 (4:47goal)
5:52 (5:42goal)
4:43 (4:47goal)
5:40 (5:43goal)
4:41 (4:47goal)
31:46 total time.
It is now time to get ready for a fast 5k this saturday at Kentlands and see where I am at. I am strong, fit and ready to make the jump to a new level. 2 weeks from sunday is the showdown on the streets of philly... "Stay the course, get there and let yourself be rewarded."
2008 ING Philadelphia Distance Run
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