After Boston, I took the customary week off and basically trained moderately: 30 to 60 minute runs, a couple Sundays and Fridays in the 90-minute range, and a few workouts (helping Patrick keep his sub-5-minute-mile streak going comes to mind). I raced the three-mile Capital Challenge on May 21, a Wednesday morning, for a work team. Then, on Saturday, as is becoming tradition, I raced the Spring Lake 5 and finished 7th in 26:56.
The next week we went on vacation and I took six days off that refreshed me and got me interested in doing the training again.
Over the next year the focus for me will be the mile to 10k. I'm excited to switch it up.
Below is my training since my last break (still building).
June 2 - 8
M - 5
T - 7
W - 7
Th - 8
F - 9.5
S - 9
S - 10
Total - 55
June 9-15
M - 7, with 10 hill sprints at Lang and Bladensburg (the rep is about 25 seconds)
T - Blew it
W - AM 5 PM 10 ... 5 by 1200: 3:55, 3:49, 3:45, 3:45, 3:47
T - 8
F - 10.5, CHDP
S - 10 ... Workout with Luke, who was doing 6 by 1k, and Outlaw. 3 by 600 in 1:48, 1:47, 1:46; 3 by 400 in 68s; 6 by 100 strides.
S - 13
Total - 63
June 16-22
M - 7, with 10 hill sprints
T - 9.5
W - 9, 100 degrees out for 1600 in 5:03, 4 by 800 in 2:29, 29, 28, 27
Th - 8
F - 11.5, CHDP
S - 11, Ridge Road in Charlottesville. Hilly. Did 8,6,4,2 with half the rest of previous interval.
S - 12
Total - 68
June 23-29
M - 8, with 10 hill sprints
T - 10
W - AM 4 PM 10 ... 6 by 1k: 3:10, 10, 7, 6, 9.
Th - 8
F - 12, CHDP
S - 10, with 8 diagonals on soccer field. NJ.
S - 10, with 10 by 2 min on/1 min off on dirt road. Little down one way, little up the other.
Total - 73
My first race is the Midsummer Night's Mile on July 11th.
