Another decent week of training and slugging around the roads before ending the week with a 10k road race. After last weeks long run on Sunday, I eased into this week with a few recovery miles. I set my goal for the week of 70 miles, but missed that by handful of miles. In fact, as I write this, I am highly debating getting those 2 1/2 miles in to make it a nice round 7-0 for the week.... but it's Sunday, and I just race a race and made it a 20 mile day. I also just had a celebratory beer and have been watching football, so I guess I'm not going to hit it... oh well.
Anyways, this week was another good one. I got plenty of quality miles for the week. One of which was done in a workout on Wednesday, and the other in the Chips and Salsa 10k today. My Wednesday workout (W.O.W. as the youngsters on Flotrack call it) was a classic 6x1 mile with 60 sec rest along the river path. I went back to my old stomping grounds at Kit Carson park and hammered out some respectable paces. I can tell things are shaping up as these workouts are getting a little faster. Thank God! Besides that workout, I just devoted the rest of the week to recovering and getting ready for the 10k.
The race went as well as I expected. I set a goal that if I can't break 34 minutes, then I need to find a different hobby.... so luckily my body and fitness made that happen. Chris Valicka and I decided that we should go out comfortable and then work on bringing down our pace. Well... that didn't exactly happen. We went out a little quicker than anticipated, but held on an even pace and finished as strong as possible. I can tell that I need to build my endurance up, not only from my splits, but from my workout on Wednesday; as that workout I ended up with a positive split, but whatever. So, long story short, I was lucky to take home the victory with Chris right behind me! Go Dukes! And speaking of that, the guys in the half marathon crushed it! We had a bunch of dudes PR and go: 2-8th place, lead by Jesus Mendoza! Our team is looking mighty good these days!
Week of Training
Mon - am. 6 miles in the foothills
Tue - pm. 10 miles
Wed - pm. 2 mile warm up, 6x1 mile w/60sec rec. (5:32, 5:31, 5:28, 5:38, 5:27, 5:40) 5:32/avg. 2 mile cool down. 10 Total
Thur - 4 miles
Fri - 7 miles
Sat - 10 miles
Sun - 2.5 mile warm up, 10k - 33:44 - 1st place (5:23, 5:27, 5:20, 5:24, 5:30, 5:31), 11.5 mile cool down. 20 Total.
Total: 67 miles