Today, 10/25/09--I am about to get ready to do my Penn Oaks run and lift combo. Prediction: easy 25:30 there and an easy 24:30 back. Aha--update. I wound up running 24:40 on the way to PO and 23:26 on the way back. I felt pretty good--how I would had I run 25:30 and 24:30. Hopefully, this is a good sign. Total for the week: 38.4, down from last week by a few miles.
Saturday, 10/24/09--Today, I did what has become my customary Saturday 10-miler, the last in my series of five...at least for now. It is unlikely that I will continue to do these longer runs since I am moving into the indoor track season where I will be running primarily 800s. I will probably replace the 10 miler with an interval workout. Anyway, today my legs felt a little heavier here and there throughout the run, but I did pretty well. I hit the 4-mile mark in 30:50 (7:42/mile pace). I hit mile five in 38:20 (7:30), mile six in 45:20 (7:00), mile seven in 52:30 (7:10), mile eight 59:40 (7:10), mile nine in 66:30 (6:50), and mile ten in 73:30 (7:00). I hope these few ten milers will pay off when I run a 5K next weekend, on Halloween! Hopefully, the run won't be a scary one (pun intended). I'd love to run sub-18:00, but the course is kind of slow (more about this as I get closer to the race).
My possible new routine:
Monday--5.5 miles
Tuesday--distance intervals on track (may forgo distance intervals for shorter intervals); hills to start in December
Wednesday--5.5 miles
Thursday--long run in town
Friday--yoga/rest
Saturday--shorter track intervals
Sunday--Penn Oaks
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