This week will be a recovery week with slightly reduced mileage and not as many reps on the hill repeats. We'll finish off the week with a 5K race down in Ephraim at the Scandinavian Days Festival. No time goals for the 5K since this is not a PR type course, a bit hilly and at elevation (around 5500 ft.). So I'm thinking the main goals are just to race well, have fun, and see if maybe we can learn something new about mental toughness during the last mile. I think I'll just ride on Terry oldBean's coattails for as long as I can. Maybe I'll try Sasha's new grunting/moaning strategy and see if that helps and to freak Terry out and whoever else is nearby.
I'll be shooting for 50-60 miles this week. Kim is feeling pretty good so she'll keep her mileage around the 35-40 range for now.
Current pace zones:
1MP = 7:20-7:30, 3KP = 7:40-7:55, 5KP = 7:55-8:15, 10KP = 8:15-8:35,
HMP = 8:40-8:55, MP = 8:55-9:15, BP = 9:20-10:30, RP = 10:30-12:00
1MP = 5:15-5:25, 3KP = 5:35-5:45, 5KP = 5:50-6:00, 10KP = 6:00-6:15,
HMP = 6:20-6:40, MP = 6:40-6:55, BP = 7:10-8:00, RP = 8:00-9:10.
Tentative plan for this week:
Mon: AM 5-6 miles with Kim @ RP, PM 5 miles @ BP. No dork drills as they've been banned forever. But looks like temps will be in the 90's so my PM run might be a good heat-training run.
Hills: AM 5-6 miles with Kim @ RP including 5x75-second hill reps @ 3K pace with 2.5 minute rests (4 reps for Kim). PM 5 miles @ RP.
Wed: AM 5 miles @ BP. Late AM couples massage for Kim and I (the most anticipated "workout" of the week!). Coach Tom thinks perhaps a monthly massage should be added to the workout regiment, seems like a good replacement for the dork drills.
Thu: AM 5-6 miles with Kim @ RP, PM 7 miles @ BP.
Fri: 5-6 miles @ RP.
Sat: 8-12 miles including 5K race. Other miles @ RP.