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, May 13, 2014

Rite Aid Cleveland 10k Training: Weeks 19 and 20

The Rite Aid Cleveland Marathon is almost here.  The last few weeks I have just been winding down the training and making sure I am fit for the big race.  On my last 1000's workout I cut it short because my legs felt dead and I figured I would be better off cutting my losses rather than trying to push through.  At this point you can't do anything but trust that the hard work you put in during the training will pay off on race day.

5 days to go!

Week 19:

Monday: AM - 5 mi easy
               PM - Track workout - 5x600m w/ 600m tempo recovery - 1:54, 2:00, 1:58, 1:56, 1:54

Tuesday: 5 mi easy

Wednesday: 5 mi easy

Thursday: AM - 5 mi easy
                PM - 4 mi tempo, 6 mi total

Friday: AM - 5 mi easy

Saturday: 3.1 mi tempo, 4 mi total

Sunday: AM - Race to Empower 5k - 16:37, 8 mi total
             PM - 4.8 mi easy

Total: 53.2 miles

Week 20:

Monday: AM - 5 mi easy
               PM - 5.4 mi easy
     
Tuesday: 5 mi easy

Wednesday: 5 mi easy
               
Thursday: AM - 5 mi easy
                PM - Track workout - 2x1000m w/ 200m recovery - 3:30, 3:38

Friday: 4.8 mi easy

Saturday: rest day

Sunday: rest day

Total: 33.7 miles

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