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

Sunday, April 20, 2014

Rite Aid Cleveland 10k Training: Week 17

Hard to believe it but the Rite Aid Cleveland Marathon is now less than a month a way.  Today marked the end of an inadvertent 22 day run streak.  I wasn't really meaning to go this long without a day off but it just sort of ended up that way.  I had to juggle workouts this week since we got snow(!) on Tuesday.  I changed up the track workout this week, doing a faster workout (400's) with longer recovery but running the recovery at tempo pace.  The goal was to get used to some faster pacing but still keep the workout aerobically focused.  Between these different track workouts and my Summer of Malmo plan, I've really been experimenting with a lot of new things in my training.  It has paid off already with a big PR at Malachi.  Hopefully, it keeps paying off in the coming month!

This week begins the start of serious spring racing.  I'm planning on running four races over the next five weeks and then I'll be taking two weeks off before I resume training again for the fall season.  At this point it's all about staying healthy, refining speed and racing fast!

This weeks runs:

Monday: 5 mi easy
Tuesday: AM - 5 mi easy
               PM - 5.5 mi tempo, 7.5 mi total

Wednesday: AM - 5 mi easy
                    PM - 6.8 mi easy

Thursday: AM - 5 mi easy
                PM - Track workout: 6x400m w/ 400m tempo pace recovery: 74, 77, 75, 76, 76, 74
                       - 4.8 mi total

Friday: AM - 5 mi easy
           PM - 7.8 mi easy, 5x 10 sec hill sprints

Saturday: 10.3 mi long run

Sunday: rest day

Total: 62.0 miles

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