05 March 2012

Race Week

That's right folks, its race week. On Saturday I will be running in my second 10K race. My first 10K went fairly well. On the one hand, I won it out right. On the other, my time was 41:03. I've ran faster than that during the first 10K of a half marathon! Needless to say, I am setting out to crush my PR.

~Weekly Stats~
Distance: 65.2 miles
Runs/Rest Days: 7/0
Average Pace: 8:04

I only had two quality workouts last week. An 8 mile progression run on Tuesday and mile repeats on Friday. The progression run went better than expected. After an easy warm up mile, the plan was to hit these splits: 8:00, 7:40, 7:20, 7:00, 6:40, 6:20, 6:00. My actual splits were: 8:02, 7:40, 7:20, 6:59, 6:41, 6:18, 5:52. On Friday, I had planned on running 5x1 mile @6:0x with 90 seconds recovery. I was a little crunched for time so I decided to run 4x1 mile. My recovery was @ 10:00 pace. Splits were 5:57, 5:57, 5:57, 5:55.

This week I am mainly focusing on easy miles, that way my legs are fresh for Saturday. I may run some MP miles on Thursday to shake of some cobwebs. Other than that, nothing faster than 7:30-8:00. Hopefully my post on Sunday will have a shiny new PR as the title :)

1 comment:

  1. I'm assuming a moderate course, but I predict that you will run 6:12 averages for a time of 38:26, damn speedy! ( I'm basing this prediction that 10k speed is just 10-15 seconds slower than mile interval, and if you ran a full set you might drop down a sec or two). Goodluck!