(Full race report titled "Perfect 10k" under Label "Race Report")
This week, my training plan is to fully recover from the 5k last Saturday, and get in one specific 10k workout prior to the race.
My one workout this week was on Wednesday; included a 10 min tempo, then some 1:30 repeats at 10k pace. After my 5k last week of 18:51; at pace of 6:04, I decided my 10k pace would be 6:20 - and I'll shoot for a 39:15 overall time.
Weekly Mileage: 33
Long Run: N/A
Daily workouts: (hard days bolded)
Monday: 30 min easy. Legs really heavy and feeling sluggish today. Cut run to 30 minutes, with an avg. pace of 8:40. Feels like a recovery run. 3.6 miles total. Rolling and stretching. Upper body strength.
Tuesday: 52 min easy with 2 strides. 6.4 miles / 8:05 pace. Feeling better today. Core work incl Russian Twist and "Hot Salsa" (in addition to core exercises). Rolling and stretching.
Wednesday: 7 mi on treadmill @ 1% incline w/ 10 min tempo @ 6:28 + 3 by 1:30 @ 10k (6:15). 2 min jog recovery between each. Felt "okay" today. Legs a little heavy from the race Saturday, but not bad. ITB is "there", not acting up, but I feel like I'm on the edge of having problem. So, did more tempo work and fewer / shorter reps @ 10k pace. ITB rehab work, rolling / stretching.
Friday: OFF (work travel day return - late arrival). Yep. I'm sick. Taking DayQuil, flying, and hoping for the best.
Saturday: 30 min easy includes strides. Felt pretty back, on this run. Shake out only. I've had a sinus headache and been on DayQuil for two days now. My wife was nice enough to pick up my race packet since she was already out. Rolling and stretching. A LOT of resting and laying around.
Sunday: 2 mi wu, 10k race, 1/2 mi cd. Total of 8.6 miles. 10k time of 39:36. 1st place in my age group (kick at the end to get it), 5th overall. Full race report at "Perfect 10k" in the "Race Report" label.
After two weeks of back to back races, I'll recover some next week, then build toward a Half Marathon on Nov. 5.