Week of Oct. 17 ~ 23
Ran: 13/7/8.8/0/0/12/7 - 47.8km / 30 mi. 3:58
Took last Friday, Saturday and Sunday off to see if the soreness in my buttock would go away. It didn't. In fact, it seemed to feel worse on Monday than it did last Thursday. So my new strategy is: ignore it and it will go away. It hasn't but it's not getting worse and in fact seems to be not as bad.
Not a long, hard week as I am looking ahead to a 5,000m race (club time trial) next Wednesday night.
3:00 - 13k river run with varsity boys in 1:01:10
Out: 32:57 @5:00 In: 28:13 @4:20
First 5k: 25:50. Last 5k: 21:30
As above, some soreness, but no problem running, and it loosened up the 2nd half.
Weather: 24C/75F, 40%, sunny
11:30 - Machines and core at the gym.
3:00 - 7k inc. 3 mile tempo run with varsity girls.
6:24/6:57/6:35 - 19:58 @6:39/mi. 20:48 5k pace
Good run. We were aiming for 6:50 but started too fast (it didn't feel fast). Top five girls finished well - they are in good shape.
Weather: 22C/72F - great weather.
7:30 Club track workout.
4:24/4:21/3:31/3;33/3:01/3:08 (200 jog 3:00-3:20)
Pushed a bit on the 1200s and a lot on the 1000s. Ran the 800s very easy.
Felt pretty good. Butt only slightly sore, but more sore on the 800s.
Rest. After 3 kind of hard days.
11:30 - machines and core at the gym.
Rested another day.
2:00 - 12k in 1:04/05 @5:20
Out: 34:18 @5:43 In: 3k in 15:15 @5:05, 3k in 14:31 @4:50
Felt fairly good after 3k. Slight soreness, but it didn't get worse. Feel a bit heavy - have to lose weight by next Wednesday.
Weather: 19C/66F, 70%, cloudy.
4:00 - 7k in 40:36 with 3 500m pickups in 1:58/1:49/1:48 - close to 18:00 5k race pace.
Felt ok, but not "fast". That is, I was running smoothly, but had to work a bit. Does not bode well for an 18:00 5,000m on Wednesday night. But we shall see!
2 hours ago