Week 9: September 21-27… Another race in the books

Lets get this started…

Monday Sept. 21:

6.2 miles 46:03, 7:23 pace, after I did these dumbbell complex exercises, It includes 6 exercises where you do 5- 10 reps at 5 set.

Tuesday Sept. 22

Cross Train day elliptical for an hour followed by upper body weights and some core strength.

Wednesday Sept. 23

Mild workout, I warmed up for 2 miles and then began 15 x 1 minute fast/1 minute easy. I wanted to hit all the 60 seconds sub 5:40 pace and I did obtain that goal. Most intervals where around 5:30 pace except for the last 3 I was hugging 5:40 pace. The run ended up being 9.5 miles total, at a 7:00 average pace (1:06:30). I kept the 4.5 miles where the speed play was around 6:20 pace, this includes the recovery jog.

Thursday Sept. 24

8 miles in 1:00:16 for a pace of 7:32. Just flushing out the workout from the day before!

Friday Sept. 25

Rest Day

Saturday Sept. 26

Race day. I competed in the Roots and Blues 10k here in Columbia. It was a fine race. Nothing like the one I ran in a few weeks ago. First there was a lack of depth


with competition. I pretty much ran miles 2-6 all alone in no mans land. This made it a bit more challenging to keep the pace I planned. What helped were the few people scattered throughout the course directing all the runners as well as cheering us along. It was really fun at the turn around part, because we just back tracked and got to see all the other competitors. They were also very enthusiastic and helped cheer me along my way. They were life savers.  Also I was not prepared for hills. I was told it was going to be a flat course, It was anything but flat. If you are looking for a PR, this is not the race to do, but if you are looking for a good run, that will help you grow as an athlete, this is a great race. Overall a decent race for myself. I am still training through all these races, so I am a little tired going into the races. This one I did win, YAY!! My time was not what I was hoping for, but I will take it. 37:33 for a 6:03 pace, total miles for the day… 12 including warm up and cool down.

Sunday Sept 27

Shake out run after the race. 6.2 miles in 46:52 for a pace of 7:33. I was a little sore in my calf muscles, but other than that I did not feel too bad.

Another good week in the books, as well as another race. It is really exciting to keep on running. I am super happy with my progress. I have not raced this much since College, and that was 10 years ago. YAY ME!!!

Total miles for the week- 42.1


One thought on “Week 9: September 21-27… Another race in the books

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