Thursday, August 27, 2009

10K on the Horizon

Sorry about the second consecutive mid-week blog update. We had a really busy weekend with Isla's blessing (baptism). And sometime on Monday, it appears as though she came down with something. She's had a rough couple of nights. Hopefully she'll start feeling better soon.
So, I have my first race since April this Sunday, the Windrunner 10K. I have run this race three times in the past, posting my best time last year with a 43:54. I am hoping to crush that time on Sunday. I did run a 10K in November, as some of you may remember. I put up a 41:48 at the Lincolnwood Turkeytrot. Ideally, I'll go sub 40 on Sunday. The weather is supposed to be very cool, maybe in the 50s or 60s for the race, which is awesome.

At the same time, I am not intentionally cutting back for this race, so I'll take what I get and keep my eyes on October 11th. It should be a very good measuring stick to see how much I really have improved from last year. I don't think a 2 minute or so improvement is out of the question. I'll try to post something here on Sunday night.

Last Week:
Monday- 6.5 Recovery @ 9:06, 125AHR
Tuesday - 12.1 Miles, middle 7LT @ 6:53, 175AHR
Wednesday - 13.3 MLR @ 8:18, 141AHR
Thursday - Recovery Double of 5 in the morning and 5.3 at lunch
Friday- 21.5 Miles @ 8:20, 151AHR
Saturday - kind of a recovery run, but kind of GA - 5.5 miles, 8:27, 143AHR
Sunday - Rest Day
69.3 Total miles

This week:
Pretty much up in the air at this point as I have had to move things around and try to get in some running whenever possible. I have a few target workouts I'd like to hit, but other than that, I am hoping to still be in the low 60's for the week. If not, it's not the end of the world. Sometimes life can throw your running a curveball.

M- Unscheduled Rest Day
T- Somewhere between 8 and 9 miles with 4x400m and 2 hill sprints
W- 7.15 miles @ 8:21 pace, 130AHR
R- 4.2 Recovery in the AM and and somewhere around 6 in the PM
F- 13 MLR
Sa- 3-4 easy w/some strides mixed in
Su- a couple warm up miles, the 10K, a couple cool down miles and hopefully a few extra later in the day to get me to somewhere close to 18 miles for the day.
Total of 60-ish

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