Today was the Scotland Run in Central Park. Over 11,000 people signed up, I do not know how many started but 8,000 finished. Of those 8,000 I placed 17th in my age/gender group of 209 with a new personal record. My old PR was set in 2009 and it almost seemed a fluke because I never came close to it again, until today. In ’09 I was running low mileage maybe 25-30 miles a week but 2 track/speed sessions. Now that I am working with Henwood, I am running at times 7 days a week, higher miles but much less track, more stamina. One week before the race my schedule looked like this:
Monday 40:00 EZ plus weight training
Tuesday 6 x 5:00 at 7:10 / 2:00 at 8:00 (didn’t quite hit targets)
Wednesday 45:00 EZ plus weight training
Thursday 90:00 at 8:15 – 8:30 pace
Friday CT stretch
Saturday 6 x 1k at 5k pace track, 200m recovery
Sunday 18 miles, 8:30 or faster
Race week was easier. I ran Monday through Thursday, my longest run was on Tuesday and no speed work. Thankfully I did feel a bit rested as the week went on. The race was tough, I held on the whole way keeping the push on. My right hip, ITB was unhappy. It is too tight but held on for a new PR, tiny, but it was set in 2009 so I am thrilled. Of course I expected more, I always do. On March 4th, I ran Coogans 5k and took 1:26 off my time. Now that is huge! With a 1:26PR on a 5k I thought I could do some serious damage to the 10k, but honestly if you look over my 10k times, I did.
Tomorrow I get to wake up and run 18 miles. Honestly I am looking forward to it. It will be the 4th or is it the 5th Sunday in a row that I ran 18 miles.