I will try to post every week keeping up with our training with our quest for Boston. This week was a very good week and I seemed to have recovered well from the 1/2 ironman on November 11.
The week after the 1/2 iron the mileage was low - about 25 with the long run being 15 miles. This week we attempted to ramp up the miles some in order to get heavy miles before Tampa.
Monday: easy 5 miles around a 7:50 - easy days I tend to run more on time than on miles but it was about 5.
Tuesday: this became a day off because I decided to pop in to a Turkey 5k - so Tuesday became rest day - will incorporate the 800s speed work this week
Weds: scheduled 7 became 8 - easy pace of 7:45 or so - nice run in downtown O-Town
Thurs: RACE DAY - I decide to run the 5k and just use the race as a speed workout - we really went to the race the flyer cars, advertising Team Hendryx. Had a good race - 17:53 for the 5k - this was my fastest 5k ever - at 42 I can not complain. Here were my approx splits 5:35, 5:48, 5:53 - 3rd overall and 1st masters.
Fri: went for a 30 mile spin with the boys (and girls) from Epic - good ride with some rolling hills - stayed in the small chain ring the whole time - average speed about 20mph. Ran 4.5 later in the day at an easy 8:00 pace.
Sat: 5.5 miles with some strides on the end.
Sun: 16 miles with 6 miles of rolling hills mixed in - about 1:58:00 for the run - 7:23 pace - maintained the steady pace for the whole 16 - might have ran a tad slower in the end - the rolling hill section was about a 7:20 pace. Good confidence booster for upcoming training.
About 45 total miles this week - good week overall - no bad pain or injuries - knock on wood - and a good long run on Sunday - looking forward to getting in to the long miles. I will mix in some trail running this week to mix up the training a little.
Check back daily - the team is doing awesome.
http://www.teamhendryx.com
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