Goals:

• Complete all scheduled runs
• Continue achilles recovery
• Take adequate time for rest

Schedule:

• Monday – Rest
• Tuesday – 6 @ 9:53
• Wednesday – 5K @ 8:36
• Thursday – 4 @ 10:16
• Friday – Rest
• Saturday – 5K Race (22:51) and 2 WU/CD
• Sunday – 9 @ 9:22

Recap:

Well, I got my sub-23 5K this week. Since I did the race report, I’m not going to dwell on that here.

My paces were all over the place this week. I was definitely trying to take it easy on Tuesday since it was my first day back outside. I was also getting used to the heat again, but it was windy too, which made it more tolerable. On Wednesday, I went to RunOn to pick up the Recovery Roll R8 roller and decided to do my three miles at the SMU track right across the street. I don’t know how accurate that pace is; it was probably a little slower than that, but my HR was really high for that run. On Thursday, I was so sore from that new roller that I was going really slowly.

Saturday I had the race and did a warmup and a cool down mile for a total of five miles. Today, I decided to get the run out of the way early, but forgot that I’d washed my HRM strap and my flipbelt last night and didn’t move them over to the dryer, so I had to wait another 30 minutes for them to dry off. I ended up leaving about 9:00 and getting done at 10:30, so it was pretty hot, but there was a great breeze, and I was back on the Katy Trail, so there was a ton of tree cover and I managed it at a pretty decent clip despite still feeling yesterday’s race in my legs.

Looking Forward:

Next week I’m making a big jump up to 33 miles. This was a down week for mileage between the jump from the first part of the base building plan to the second. The way the plan is written actually has me sit at 30 mpw for another two weeks after this one, but I’m making the executive decision to forego those two weeks, because I imagine they were intended for the people who are starting off at the beginning of the second base building plan and hadn’t already done a 30 mile week yet. If it starts wearing on me, I’ll either knock some runs down to recovery runs or just cut some mileage down.