Demons

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