Demons

Nothing too exciting, started feeling 'normal' again on Saturday. Started work on Monday too.

Mon. 40 mins - 5.5 miles
Tues. 50 mins - 7 miles
Weds. 60 mins - 8 miles
Thurs. 38 mins - 5.5 miles
Fri. 45 mins - 6.5 miles
Sat. 70 mins - 1o miles
Sun. 50 mins - 7 miles

49.5 miles

Back in Spearfish and back at it again. 30 minutes on Sunday, the combination of almost 4000' and being out of shape can really take a toll on a guy.

4 miles

I feel pretty good about the way the season ended. I finished 11th in the 10k and just like last year I was in dead last (15th) through the mile or so. I thought I was going to end up no worse than 9th about half way through the race but I think I just let those guys who went out with the lead pack get too much on me too early.

The 5,000m on Saturday was a struggle. I dropped about six laps in after I lost a stride or two on the guy I had been on the entire race. It was one of those cases where that race was going nowhere and it was headed there pretty fast.

As for the season as a whole, I am disappointed. I wanted to run under 32:00 for 10,000m but I barely managed under 33:00. I felt fit aerobically but running fast always felt like a complete struggle. This could explain why I could not run a decent 5,000m to save my life. I think back to last year when I was running with the 1500m guys and getting in fast workouts a couple times of week and I think I needed a little more of this.

I have now shifted my focus to the Twin Cities 10 miler on October 7th. As of right now, I want to run under 55:00.

1600m - 5:21
3200m - 10:41 (5:20)
4800m - 15:54 (5:13)
6400m - 21:05 (5:11)
8000m - 26:19 (5:14)
9600m - 31:38 (5:19)

1k - 3:24
2k - 6:43 (3:19)
3k - 10:02 (3:19)
4k - 13:17 (3:15)
5k - 16:32 (3:15)
6k - 19:47 (3:15)
7k -23:02 (3:15)
8k -26:19 (3:17)
9k - 29:40 (3:21)
10k - 32:52 (3:12)

Mon. 22 minute build-up, 3 minutes rest, 2x800m 2 minutes rest between (2:32, 2:29) 10 minute cooldown - 6.5 miles
Tues. 45 mins - 6.5 miles
Weds. 24 minute warmup, 4x400 progressively faster (74, 70, 68, 68), 10 minute cooldown - 6 miles
Thurs. 30 minutes - 4 miles
Fri. 17 minute warm up, 32:52 10,000m 11th place, 7 minute cooldown - 9.5 miles
Sat. 15 minute warmup 6 laps of an unfinished 5,000m, short light jog to cooldown - 3.5 miles
Sun. 0!

36 miles

Ran the 5k workout in a race in Moorhead on Saturday with the intention of running all but the last three laps at threshold and the remaining somewhere close max VO2. Dirty double next week at conference. I want to improve on last years 8th place finish on Friday in the 10k, but I think the field will be a little better than last year.

Mon. 60 mins - 8.5 miles
Tues. 35 mins to the track then 5 laps in 90, 83, 77, 75, 75 and short cooldown - 6.5 miles
Weds. 15 mins warmup, 1x1600m, 2x800m, 1x1600m, (5:04, 2:28,2:28, 5:08) 25 minute cooldown - 8 miles
Thurs. 53 mins - 7.5 miles
Fri. 43 mins - 6 miles
Sat. a.m. 25 mins (treadmill) - 3 miles
p.m. 15 minute warmup, 5k (84, 83, 81, 82, 83, 84, 83, 83, 80, 40, 78, 79, 80) 17:07, 15 minute cooldown - 7 miles
Sun. 60 mins - 8.5 miles

55 miles

April: 276.5 miles