24:30 up, 4.6-mile tempo in 23:44 (4:59, 5:17, 5:16, 3:12 (0.6), 5:00), 15:35 down. Worked out with Fenton and Roland - well, ran with them for the first 2-1/2 miles, fell off the back of the float for a mile or so and then rejoined the parade for the final mile. Solid workout - out way too fast but adjusted accordingly and avoided falling apart.
Weekly Summary: October 14-20
Sunday - AM: 18 miles. Bay State 1/2 Marathon (5th, 1:09:48 - PR)
Monday - AM: 6 miles, 47:00.
Tuesday - AM: 6 miles, 43:30. PM: 4 miles, 30:00.
Wednesday - AM: 8 miles, 57:10. 4 x 200m strides in 35.16, 35.55, 34.59, 34.58.
Thursday - AM: 12 miles, 1:21:45. Light fartlek.
Friday - AM: 8 miles, 54:05. PM: 4 miles, 30:00. 6 x 20-second strides.
Saturday - AM: 10 miles. 4.6-mile tempo in 23:44.
Totals - 76 miles, 9 runs. Good week - started with a solid race, ended with a solid workout. Groin issue is still an issue but hasn't forced me to scale anything back. As long as that remains the case, it's full steam ahead.
Quote of the Day
"Every runner needs to be a little bit vain. They need to think more of themselves than they are. They need to think more of themselves than anybody else does. Or else you just aren’t going to get to that next level...The time to be in awe of (other runners) is after the race. Until then, everyone’s equal and you go for it."
- Nate Jenkins
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