Here is a picture of my 5k two weeks ago (wherein I ran a PR 16:51)
It was the first 5k where I started easy and was able to kick down the stretch. I did not wear a watch, and thus did not get my splits. In general I was ecstatic about the results. I think that assuming I stay healthy I will be able to drop some more time off of that 5k over the fall (especially because I am gunning for a half marathon and not a marathon OCT 9).
For the week I got in 63 miles (two off days - an easy week after a 3 straight 80 mile weeks)
The next week I did not get in as much volume as I wanted (0nly one double and one 0 day) but still managed 72-73 miles. The highlight of that week was a solid 7 mile tempo at 6:06 pace. I ran it on the roads after a 15 mile long run the day before, and was very satisfied with how the effort felt.
My brother got married this week and that combined with being pretty beat up in the legs led me to only run 6 on friday and 0 on saturday. The 18 mile long run I did on sunday did feel good though (although I kept it very VERY slow.
This week I decided to scrap the plan for a Marathon Oct 9 and am going instead for a half at the 1st ever 5 cities marathon (same week). Hopefully this will leave me free to run some shorter races this fall. 2 mile XC race possible this weekend, and road mile coming up next weekend. All of this is exciting, and I am glad to get experience racing.
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