Training Update

I had a really good week of training. Took two very easy days after my 5K race last Saturday and did three quality workouts this week. On Tuesday I did an 8 mile progression run on a course with rolling hills with the last 4 miles @ 6:25, 6:20, 6:17, 6:15. Felt very relaxed and strong -- hopefully the kind of pace I would hit in a half-marathon. On Thursday I did 3 x mile cutdowns w/ brisk 400 meter jogs inbetween in 5:56, 5:49, 5:43. Felt very strong on this workout too. Today I ran 14 miles easy on the horse trails in Mastick Woods. Really nice trails. I've been re-reading parts of Kenny Moore's Bowerman biography and trying to really pay attention to Coach Bowerman's message about optimal training -- i.e. running quality workouts, but finishing feeling like you could have done a bit more and save the 110% dry heaving stuff for the races. Also really stressing his hard/easy philosophy and taking the easy days super slow. Seems to have been working for me lately. Next up is a 10K in Ann Arbor on November 11. It will be my first race as a 43-year-old as my birthday is this coming Friday. After that I think I'll do a Thanksgiving Day race somewhere and then it's Club Nationals cross country on December 8.