Training Weeks 11/17-11/30

Hope everyone had a good Thanksgiving. Great time for runners with the classic turkey trots going on. Ran into a few buddies this year which is always fun and had a great Thanksgiving Race. Went in really fatigued and ended up placing 8th out of 1400-1500 or so runners on a hilly 5 mile course. I'll do a race report soon. This will be two weeks of training, I was super busy  last week. Hoping things slow down a bit here. Anyway I was coming off a 64 mile week here going into this training week. Was feeling pretty good but quickly got very tired as the week progressed.

 

Mon: Treadmill 7 miles @ 8:32 after the 16 miler. Felt pretty okay all things considered. PM Push day. I've been using the treadmill more when it's windy and cold because I'm an old gumpy man now I guess.

Tues:  9.5 with 5 by 1 mile w/ 1 min rest at threshold at the track. Splits: 5:45, 5:43, 5:45, 5:44 and 5:44. Felt tired going in but felt like it was a really solid workout. PM Pull day.

 Wed: 6.2 @ 8:18. Very tired.

Thurs: 8.8 @ 7:48. Took me 3 miles or so to settle in then got moving a bit. Still tired. PM Push lift and it was horrible.

Fri:  9.3 total with 6 by 1K with 400 meter rest. Was hoping I was going to turn a corner and start having workouts feel good but this was a drag. Splits: 3:22, 3:22, 3:23, 3:21, 3:21 and 3:12. PM Pull day 2 and it was also horrible. Starting to realize I dug to deep of a hole here.

Sat:  7.4 at 8:15. Treadmill day.

Sun:  12 @ 8:28. I was hoping for 16 again this week but this 12 was everything I had. I couldn't move any faster and barely got this done. 

 Total: 60. Had another decent total but it was evident I need to start bringing volume down in lifting and running. I just am not recovering it looks like and hopefully this will turn around in time for the 5k.

 Going into this next week I knew I had the race Thursday so I was really trying to take it easy if I could. 

Mon: 4.2 @ 9:13 on the bike path. Felt like complete dogshit.

Tues:  7 total with 3 by 1 mile with 2 min rest. Light workout before Thanksgiving race and was hoping this would feel easy based off my 5 by 1 mile last week around 5:45s. Instead I felt horrible again and ran 3 by 1 mile at 6-6:10 pace with an extra minute of rest. I really wasn't feeling great about the 5 miler in 2 days but I was already signed up and decided to just hope for the best.

Wed:  4 @ 8:32. trying to stay moving but still recover for Thursday. Feeling very bad about Thursday at this point.

Thurs: 11 Total miles with 5 being the Turkey Trot. Ended up doing well running 5 miles at 5:31 coming in the top 10 out of 1400-1500 runners. Chugged some coffee morning of and just accepted I was going to be really fatigued but it didn't mean I wasn't fit. This race has a huge hill the first mile, but what goes up must come down. Splits: 5:46, 5:38, 5:34, 5:16, 5:22. It wasn't my fastest time but from where I have been at I was pretty happy with this. It was a little windy as well. 

Fri: Off. I could barely walk, I haven't raced hard in a while.

Sat: 6 miles on the treadmill at 9:15. Still extremely sore. Starting to realize I'm old.

Sun:  8 at 8:42. Still hurting bad this is kind of ridiculous....

6 days out from the 5K though, hopefully an easy Tuesday and Friday workout and try to win the 5k.