HM training week 9

total of 17.3 miles this week. i shifted workouts around a lot but got them all in.

monday - rest
tuesday - 5mi
wednesday - 3mi
thursday - rest
friday - rest
saturday - 9x400m intervals
sunday - 9.3mi (15k) run

HM training week 8

22.5 miles this week plus a tempo run, which i had to shorten from 40 to 35 minutes. it was so hot in the gym, and i skipped a rest day monday in order to accommodate my weekend travel, so i was pretty blasted.

monday - 3mi (treadmill) plus core
tuesday - 35min tempo (treadmill) plus core
wednesday - 4.5mi
thursday - rest
friday - 5mi
saturday - 10mi
sunday - rest

HM training week 7

ouch. 20.5 miles this week plus intervals.

monday - rest
tuesday - 4.5mi (treadmill) plus core
wednesday - 8x400m intervals (treadmill) plus core
thursday - 3mi
friday - rest
saturday - 4mi
sunday - 9mi

my garmin is working fine as far as i know but i didn't download my workouts yet. next week will be interesting -- more building plus travel. but it'll happen!

HM training week 6

cutback week, topped off with a 5k race. total of about 13 miles (plus my tempo run).

monday - rest
tuesday - 4 mi (treadmill) plus core
wednesday - 40 min tempo (treadmill)
thursday - 3 mi (treadmill) plus core
friday - 3 mi (treadmill)
saturday - rest
sunday - 5k/3.1 mi race

feeling good about this plan. my race times are improving and although i'm tired, i don't feel overtrained. fingers crossed this continues. my next race will be the half in about 6 weeks! i'm halfway there!

race report: coogan's 5k

as i mentioned in my last post, i was looking forward to this race, and i was not disappointed! i got a new PR of 24:31, beating my old one (which incidentally was from last year's coogan's -- i don't do a lot of 5ks) by more than a minute! as a plus, i also got a new bib pace, a much-coveted-by-me 7:55! woohoo! very excited.

other notes:
-the hills in this course are for real but i kinda like 'em. no knee pain at all this race, not even on the downhills!
-the musicians and the pretty scenery make this race fun
-i think it's the front runners club that always shows up with great support for their runners (well, everyone actually)
-for the first time ever, the port-a-john seats were clean and there was toilet paper! one even had sanitizer!
-thanks to the random stranger who asked me pre-race if there was a marathon going on, and when i told him it was a 5k, said "that's not bad" and wished me luck
-waiting to pay the parking lot cashier sucked
-i actually found coogan's this time but didn't go after the race

feeling pretty good about the PR and new bib pace. now i'm eyeing those 10k and HM PRs... hoping to take a shot at them in the upcoming months. i have the HM next month and then two 10k's before i start marathon training.

bib pick-up: coogan's 5k

this was a fun race last year, despite the downpour, so i'm looking forward to it. also kinda hoping for a new PR and new bib pace (would love to shave off at least 4 seconds to 7:xx). the shirts for the race are pretty colorful!