Monday, April 25, 2011

Week ending May 1, 2011

4/25 - 5 miles AM (40 minutes), 5 miles PM (33:30)

4/26 - 5 miles AM (36 minutes), 10 miles PM (61 minutes)

4/27 - 5 miles AM (40 minutes), workout PM (2 x mile (4:54, 4:56), 2 x 800 (2:28, 2:27), 2 X 400 (71, 70) 400 jog recovery after miles, 200m jog after 800s and 400s. (10 miles)

4/28 - 5 miles AM (40 minutes), 7 miles PM (47 minutes)

4/29 - 5 miles with strides AM (40 minutes), 8 miles PM (52 minutes)

4/30 - 7 miles (50 minutes)

5/1 - Jame Joyce Ramble 10K (31:47) PR - 3 mile warm up, 4 mile cool down (13 miles)

Summary: 85 miles for the week. Was hoping to be a little faster on Sunday but it was windy and I competed the best I could. Splits (from memory) were something like 4:52, 9:57, 15:07, 20:21, 25:37, 30:42, 31:47. A few faster guys were a little slower than I expected but a few didn't seem to be affected. Tried to work with Brennan Bonner (GBTC) to stay on pace but he did more of the work for the middle 4 miles.

3 comments:

Rob said...

Great job, Bob. I still think that is a great time. Without wind, I am sure you'd be lower with your workouts being what they've been the last couple of weeks.

Wilesthing said...

Thanks Rob. To be honest I think there is a little difference between track workouts and road racing. Being in 31 minute track shape on a perfect day might be around 31:45 for a rolling road 10K, so I don't have an overwhelming sense of disappointment. It was fun to compete and I came away with it knowing a few things I should focus on.

Rob said...

Yeah--I see a difference between treadmill running and track running as well...