Sunday, March 15, 2009

Tune up race and 5 weeks to go...

Shamrockin' it today... I love that race. It's always been a fun one to do. Today, I can't complain, I had a good race in less than favorable conditions. It was flat out miserable by Portland standards with the heavy rain and strong headwinds. The uphills are tough enough, I don't need a headwind on top of it.

This year I made the switch (mostly due to Boston) and ran the 15k as a preparation for the longer distance. It's easy to PR in a race when you've never done that distance before. That said, 15k (9.3 miles) in 57:19 (6:10 ave pace) is a good time for a hilly, wet, nasty day. The salmon were making it upstream faster... the best part though was mile 7-9 in ~11 minutes and catching 3 runners in the process.

For the week - lower mileage due to racing and having some leg issues (tire hammy's):

Monday - rest day

Tuesday - 4x1000m @ 3:35, 400m recovery between, 800m jog before the 4x300m @ 56 w/100m recovery.

Wednesday - 6.8 easy miles @ 7:01 pace

Thursday - 5.4 @ 7:18. Hamstrings were really sore and tight, went on the nature trail to go easy. Did some light strides on the grass to help with recovery.

Friday - Light tempo work: 7.2 miles @ 6:54 ave. Did some hill work, but very light.

Saturday - easy 4.1 miles @ 7:14 ave pace.

Sunday - 1.5 mile warm up, 1.5 mile cool down, 15k race @ 57:19 (6:09 ave). Tough course. 5:55 through the first, then it slowed down over the next 4 miles. I passed through 6 @ 37:40 - slower than expected. I started to pick up the tempo w/5:55, then the last 2 in ~11 minutes.

Good times!

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