Tuesday, March 31, 2009

Back to training

I did not experience any DOMS (delayed onset muscle soreness) following Sunday's 10K race. This is a good sign and shows that the legs are accustomed to the amount of stress exerted on the leg muscles.

This week will be a high mileage week with a key marathon pace run on Friday. Yesterday during lunch time I ran 10.7 miles with Jurgen. We averaged 6:53 pace, which felt fine but was probably a bit too fast the day after a 10K race. In the evening I did an easy 4-miler in 30 minutes. Today was another two-a-day with an easy 6.6 miles at lunch and 8 miles including 4 x 1200 tonight at the track. My Dutch friend Paul, who ran 32:49 on Sunday, and I ran the 1200s together but not too hard. We ran the repeats in 4:02, 4:01, 3:57, & 3:56. I was surprised that the pace felt quite comfortable.

Last week's training:

Mon: 9.3M @ 7:00 pace
Tues: 11.2M @ 6:43 pace
Wed: 10.2M @ 6:42 pace including 2 x 3-2-1 + 3 x :30
Thur: 9.4M @ 6:56 pace
Fri: 7.7M @ 6:48 pace
Sat: 4.5M @ 7:29 pace
Sun: Parelloop Brunssum 10K Top Run - 33:54; 13.5M total

Weekly Total: 65.8 miles

No comments: