Sunday, June 14, 2009


This was an incredibly easy week. I almost did not know what to do with myself since I cut my mileage again to a measly 39.25 miles over 6 days and had one easy pace workout on Wednesday. All of my runs were very easy because there is nothing I could do this week to help my race on Saturday other than get enough rest and water. I finished off all of my runs with a set of 5-6 100m strides to work on my speed and form. Everything seemed to come together as my speed was coming into form, I was feeling rested and weather seemed to cooperate, especially on Saturday night. I could probably put together a list of statistics for the season but I don't really feel like it right now. The only stat that I am concerned with is the 15:10.3 5000m that I ran last night. That was the perfect cap to the spring racing season and I took a well deserved day off today, the first in over 6 months I believe. Next week I will be taking an easy week to recoup from the season and plan out the next training cycle that will be focused on the Bay State Marathon (despite Tom Derderian's warning about running the marathon). I will run this one marathon and decide my running future after that. I am actually planning on changing the name of my blog from 26.2 to runcrain so that it is less specific to marathon running and more appropriate for any race plans I have.

Monday: 6 mi (45:05) Easy run, nothing special. I did an easy acceleration at the end and did 5x100m strides.

Tuesday: 6 mi (42:31) Easy run to rest up for tomorrow's workout. Easy acceleration and 5x100m strides at end of run.

Wednesday: ~8.75 mi (60ish) 3 mi w/up, 10x400m @ 5k pace w/ 200m rest and 2+ mi cool down. I just wanted to do a pace workout tonight and feel good running the splits I want to run on Saturday night. I planned on starting out at 72's and working my way down as I warmed up. Splits: 72.1 (80), 72.2 (85), 69.8 (83), 71.2 (83), 69.7 (102), 70.1 (83), 69.1 (86), 69.4 (83), 70.1 (87), 67.3. I felt great doing these and the only difference on the last one was that I accelerated the last 150m or so. We took about 85 seconds rest on each one but I took one deep breath after crossing the line on each one and was fully recovered and ready to go again. This was a very easy workout (as it should be). I finished up the cool down with 6x100m barefoot strides on the track infield.

Thursday: 6 mi (44:15) Easy run with a 2oom acceleration at the end and 5x100m strides. I feel good today but I definitely need more rest. A tad tired from yesterday's workout. Work on stretching my hip.

Friday: 4.5 mi (31:56) I did a really easy run at home and finished with a 200m acceleration. At the end I did 5x100m strides and these felt incredible - I was able to accelerate with ease and stay relaxed. Rest as much as possible for tomorrow. Work on the hip with the foam roller.

Saturday: 8 mi (50ish) 3 mi w/up, 5k race in 15:10.3 (see my full post on this), 2 mi cool down. I was feeling a bit tired today and my hip would not loosen up. I had a spectacular race and ran so much faster than I thought possible this season.

Sunday: A very well deserved day off!

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