Arc Hills

Afternoon Workout

ArcShake

Cool Down

8 x 3:00

Plan was 4 x 5K starting at 5:20 and working down to 5:10-5:15.  1K float in between at sub-6 pace.  After that a hard 1K.

Splits:
16:28.1 (5:18.0/mi), 3:39.9 (5:53.9/mi)
16:24.9 (5:17.0/mi), 3:43.8 (6:00.2/mi)
16:08.5 (5:11.2/mi), 3:41.8 (5:57.0/mi)
16:05.6 (5:10.8/mi), 3:38.0 (5:50.8/mi)
2:57.6 (4:45.8/mi), 3:35.8 (5:47.3/mi)

Have to move today so I'll write more later, but overall this was a good final big effort.

Oh man this has been a long day.  Did this mostly with Matt with the first rep with Joey and Garang.  They were doing 2 x 6 mile with the first rep between 5:15-5:20 so Matt and I hopped in for our first 5K.  They slowly picked up the pace (understandably) so Matt and I decided to just keep it there for our second 5K.  That one was pretty comfortable (as was the first).  

After that I told Matt that I wanted to start cutting down so I slowly started to pull away from him on that rep.  That one felt good, but number 4 is where it got to be grind time.  I thought that sub-16 would be nice, but didn't want to push it too much.  It didn't seem to come naturally so I was happy with 16-low.  This rep was hard, but I still felt very in control.  Good to get some hard solo effort in for when the pack inevitably splinters toward the end of the race.

For the last K, I was trying not go too deep into the well, but I may have gone a little a further in than I intended.  I got out real fast so hit the brakes, but still was cruising at sub-5 pace.  All in all, very nice to average PR marathon pace for 16+ with 5K worth of floats in there.

I think I'm as fit as I need to be so time to just focus on recovering and doing the little things right.  Also time to *finally* start to cut the mileage.  3 weeks to go and I'm feeling confident.

Don't remember what the SOTW was because I've been a busy boy.

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Nick French

4 x 5K + 1K w/ 1K float

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Arc Hills

Afternoon Workout

ArcShake

Cool Down

8 x 3:00

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