Weekly report 16-23rd October


So… lying in bed after a post race smug meal (1 ginger ale, 5 bananas, 2 oranges, a green smoothie (banana, pear, lacinato kale, hemp seeds, water, chia seeds, flax, acai), an avocado on crisp bread, I feel pretty ok with the week’s outcome.

Last Sunday featured a long 29K run on the trails with a nice group from the Indiana running company. Hilly, single track, deer, mandatory fall on root-blood-fall, cliff blocks, taking a crap in the wild etc. A great run.

The rest of the week has been feeling kinda tough, and looking forward to this Saturday’s race (The Jill Behrman 5K) I really felt like poo on Thursday evening. Fridays have become my day off for the week and it seems like that’s helping me a bit to recovery during hard training periods like this one.

I finished 6th overall today, with a new klubbrekord of 17.40 one a course which was pretty similar to the HOC run in September ( where I finished on 18.58). Today’s race had perfect weather conditions though. Around 50-55 at the start.

It’s probably all the hill work I’ve put in with running trails (and my quality workout this week was on a hilly street ) that enabled me to run fast today, and still feel pretty good afterwards. Even though I almost thought I’d die of fatigue the last K!

So, my smug lesson I learned today is: run slow, run a lot, and run lots of hills.

Sun 10/17 Trail running 29 K (first 20 trail marathon pace)

Mon 10/18 Easy 15K ( with 2×800 @ 3.20 min/K )

Tue 10/19 Easy 10 K

Wed 10/20 Hill workout – 3K warmup – 4 x 1K @ 3.57, 3.59, 3.56, 3.47 (with recovery 1K between @ 4.30)

Thu 10/21 Easy 12K ( including 2K at threshold pace)

Fri 10/22 Off

Sat 10/23 Race 5K (with morning jog, warmup, cooldown, total 10K)

Total : 88K


6 Comments (+add yours?)

  1. trash
    Oct 27, 2010 @ 23:08:05

    LOL at picture


  2. bigspend
    Oct 27, 2010 @ 23:59:33

    Big effin’ LOL


  3. Smug
    Oct 28, 2010 @ 22:27:01

    I knew you’d like it guys!!

    Kan vi inte stalla upp med ett lag i jattelangt.se ?

    14 dagar efter Sthlm marathon, borde ga utmarkt!


  4. trash
    Oct 29, 2010 @ 21:53:26

    Fett bra idé! Först trodde jag att lagtävlingen skulle innebära nåt mesigt som att springa 20 K vardera. Såg sedan att det var hela sträckan tillsammans med gänget. Kan inte bli bättre.


  5. Mackan
    Oct 30, 2010 @ 10:35:08

    Jag är på!! Det kommer bli grymt.


  6. bigspend
    Nov 01, 2010 @ 16:55:02

    Har mejlat jättelångt och frågat om fyrapersonerslag.


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