Running Summary Sept. 28th – Oct. 4th 2014

This week was the week before my first 5k in a long time. I still wanted to get my mileage in but didn’t want to push too hard so I cut out my speed work for the week. The Burien Brat Trot 5k we ran was on Sunday October 5th. In order to feel rested for the race I took Friday the 3rd off and did just a light run with strides on Saturday the 4th. I did doubles Tuesday – Thursday to get my mileage in. With my doubles I was able to get 42.6 miles for the week and still get my rest day before Sunday’s race. Overall it was a good week. Except to see a quick post about the 5k soon because I don’t want to wait a week to share the details.

Sunday:

Distance:  4.11 Miles
Total Time: 34:32 Min
Average Pace: 8:24 Min
Mile Splits: 8:14, 8:29, 8:23, 8:21

Monday:

Distance:  7.13 Miles
Total Time: 59:39 Min
Average Pace: 8:22 Min
Mile Splits: 8:36, 8:10, 8:09, 8:21, 8:26, 8:24, 8:26

Tuesday:

Distance:  4.01 Miles
Total Time: 32:37 Min
Average Pace: 8:08 Min
Mile Splits: 8:50, 7:52, 7:54, 7:58

Distance:  6.01 Miles
Total Time: 46:19 Min
Average Pace: 7:43 Min
Mile Splits: 8:02, 7:35, 7:34, 8:00, 7:35, 7:29

Wednesday:

Distance:  4.12 Miles
Total Time: 38:33 Min
Average Pace: 9:22 Min
Mile Splits: 9:43, 9:25, 9:10, 9:06

Distance:  6.05 Miles
Total Time: 50:32 Min
Average Pace: 8:22 Min
Mile Splits: 8:38, 8:10, 8:14, 8:31, 8:09, 8:22

Thursday:

Distance:  4.10 Miles
Total Time: 36:07 Min
Average Pace: 8:49 Min
Mile Splits: 9:21, 8:45, 8:25, 8:41

Description: Last strong run before 5k on Sunday.
Distance:  4.01 Miles
Total Time: 30:30 Min
Average Pace: 7:37 Min
Mile Splits: 7:42, 7:28, 7:47, 7:29

Description: Cool down right after 4 mile run.
Distance:  1.01 Miles
Total Time: 8:58 Min

Friday:

Rest

Saturday:

Description: Easy run with 4 or 5 strides.
Distance: 2.03 Miles
Total Time: 18:22 Min
Average Pace: 9:02 Min
Mile Splits: 8:57, 9:06