What was the secret? They wanted to know, in a thousand different ways they wanted to know THE SECRET. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart rending process of removing, molecule by molecule, the very tough rubber that comprised the bottom of his running shoes. - John L. Parker

Tuesday, January 21, 2014

Rite Aid Cleveland 10k Training: Week 4

The Cleveland winter continues and I just keep plugging away. Another 50+ mile week, this time with a long-ish run on Saturday. I’m hoping to keep increasing the distance on that run and get it up into double digits in a few weeks. This week was another sprint workout, which talked about in my speed training post. My splits this week were consistently faster than when I did this workout two weeks ago so I am very pleased with that. Also, upon further examination of the track I realized that the repeats were actually a little longer than 150m, not that it really matters.

There’s more cold in store this week, but at this point it’s just routine: wake up, layer up, freeze for the first mile, slowly warm up, then breakfast and a hot shower. Eventually, the weather will break and there will be a glorious run in t-shirt and shorts running over dry pavement.

But until then gotta just keep at it.

This weeks runs:
Monday: AM - 5 mi easy
               PM - sprint workout
                     2 mi warmup
                     8x150m w/ 250m walk recovery: 22.7, 23.1, 23.9, 23.9, 23.8, 24.1, 24.9, 23.6
                     1 mi cooldown
                     3.75 mi total

Tuesday: 5 mi easy

Wednesday: 5 mi easy

Thursday: AM - 5 mi easy
                PM - 4.4 mi tempo, 6.4 mi total

Friday: AM - 5 mi easy
            PM - 5.4 mi easy

Saturday: AM - 7.8 mi easy
               PM - 3.1 mi easy

Sunday: rest day

Total: 51.5 miles

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