Here's a quick report about this week's training:

Monday - Took the day off of running (as planned) and did a few upper body weights and stretching.  Tired from yesterday's 15 miler

.That's what the rest days are for - recovery.  Remember rest is a really important part of the whole plan.

Tuesday - Did the 6 x 1000m with 3 minutes rests as planned.  It was hot and windy so I really had to gut out the last two reps.  My times were 3:22, 3:27, 3:28, 3:31, 3:32, and 3:31.  I felt ok about the workout, but I didn't hit the 3:28 average we talked about last week. Jogged a mile to warm up and another to cool down.


Hmmm... how hot and windy?  Describe.That first rep was a bit ambitious, eh?  It's better to start slower and work down in time as the workout progresses.  It looked like you paid for that first one during the rest of the workout.  Still, you hung in there for all 6 and didn't totally blow up.  Good mental toughness!!!  Next time you do this you'll be at 3:27.

Wednesday - Ran an easy 6 miler - a little sore from yesterday.Thursday - Warmed up and then did the 5 km on the bike trails @ 10 km pace effort.  Hit 18:40 this week, a 7 second improvement over the last time I did this.  Good stuff.  The weather was perfect this time, so that helped.  Ran 10 minutes to warm up and 10 minutes to cool down.

Good - this shows that your progressing.  You'll get that 36:43 PR next time out.

Friday - Ran an easy 8 miler.  Felt good so I blasted the last 2 miles in close to six minute pace.

Careful here, keep the rest and recovery days fairly easy.

Saturday - I was pressed for time so I cut the warm up short - not smart, I know.  Anyhow, did the 8 x 200m all in 31 and 32.  Only did a 800m cool down jog.Sunday - Really sore from Saturday so the planned 12 miler was only a 7 miler.  Bummer.

No surprises here, huh.  You know to take a proper warm up before the 200s ...  Oh well, chalk this one up to experience.  You haven't done any long term damage here have you?  Carefully monitor those hamstrings this week.

Summary : Thursday 5 km was definitely the high light; Sunday's run was the low light.  I'm feeling fairly confident that I can get  my 10 km PR next weekend.

Yep things are going fairly well.  Remember don't go crazy this week - there's not a heck of a lot you can do to improve in one week, but there are many things you can do to torpedo your race on Saturday.  Monitor your legs closely this week and don't be afraid to skip a planned day if you need to.