Tuesday, November 30, 2010
Weekly Training Update Nov 22-28
Sun: jog 3 with Sumo, then 10 easy (not bad the day following a 5K)
Mon: jog 1 with Sumo, then 7 easy PM: jog 3
Tues: jog 3 with Sumo, then 3 on the treadmill at 6mph, 8 x 8% incline for 2 minutes each. PM: swim
Wed: jog 2 with Sumo, then 5 x 800, cool down 8 total
Thur: jog 3 with Sumo PM: 2 miles with the kids
Fri: am 3 miles, then 2 mile tempo in 12:42. Felt ok expected at least a sub 12:30
Sat: jog 3 with Sumo and felt very sluggish
Total for the week= 53 miles
Sun: race in Seoul- I ran the first leg on a marathon relay, which was supposed to be 11.5 kilometers. I felt surprisgly good warming up and ran well. Splits were 5K in 19 min (not too crazy), 8K in 30:35, and 10K in 38:12. Finished up in 44:25. More good news is there was no soreness or fatigue on Sunday, a good sign that I am gettting stronger. Just not faster.
Our team placed 10th out of 55, so we accomplished out goal. My 6:10 per mile average got me 11th on the first leg.