Last sunday: 16miles
1 mile shake out/2 mile warm up/10k race/7 mile easy post race run.
The Veterans Day 10k did not go exactly as planned but it still was somehow a PR. My 8k and 10k personal bests are two of my weaker records, so bettering those times isn't something i jump for joy about. At the same time, the way I raced, my training lead up being in the early stages and the time I ran, i was satisfied on the day. 31:15 for 10k. Ran through 15:37 at 5k and duplicated that exact for the second half. In hindsight (which Jerry agreed with), I should have latched onto the pack a few seconds up on Paul and I at the mile mark... from there they continued that pace, where we gave them room (which i felt was smart at the time) and go for them when they begin dieing off... I never slowed but at the same time never got much faster due to running solo for the last 3.5 miles. It is easier racing in a group then running by yourself...
Monday: 10 miles (easy/med) with Hanson on the CCT
Tuesday: 10 miles (easy) with sloane on the Trolley Trail
Wednesday: 11 miles: Workout wednesday:
6x1200: 74's/72's/70's
We hit them pretty much dead on... a few a bit faster but overall very consistent. The workout felt good.
Thursday: 6 miles
Friday: 6 miles + 30 minute PM swim
Saturday: 15.5 mile long run (from my house down rock creek trail towards D.C line and back)
74.5 for the week
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