Monday, January 10, 2011

Training Summary: Week 1 (January 3 - January 9)

Monday: 5.5K easy, 33 min
Tuesday: progression tempo: 1.5K easy, 2.5K @ 5:25/km, 6.5K @ 5:05/km (11.5K total)
Wednesday: 11.25K in 1:07 in the cold rain
Thursday: Speed work on the treadmill (6 x 800m in 3:32 average, 3:30 rest between) 10.5K total
Friday: Rest
Saturday: 12.25K easy, 1:13 (5:50/km)
Sunday: 20K easy, 1:55 (5:45/km)

Total 71K

Yesterday's run was great. I met up with a friend at the Running Room and we ran with the marathon group for the first 12K. This friend and I used to run together quite often but our weekly schedules these days do not overlap very well for running; she has joined a Running Room clinic for this winter/spring, so the only way we will be able to run together is to go with that group. I was reluctant at first because I did not want to go back to 10-and-1 walk breaks, but it actually went really well. We ran with the 3:45 pace group whose target pace is 5:45-6:15/km average, but we were on the fast side of that. During the run portions we averaged about 5:25-5:30/km, and I stayed in my aerobic zone the whole time. The average pace of 5:45/km is about where my long run pace has settle into these days anyway, but it didn't seem to be much different with the walk breaks.

I am also glad to have broken 70K for the week. The season is looking great already.

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