End of good week

Was in for an extra massage / ART work today. This has been the biggest week that I've had by far in a long time. In addition to the three weight sessions, we started Zone 3 (read fast) workouts this week. The extra work with Paula was a really good idea.

It's clear that I'll need to work in a lot more stretching in the next few weeks as things continue to ramp up leading to the Army 1/2 next month and the Toronto marathon in October. This week was more of challenge to allocate enough time for stretching.

This was also a real break though week. Both the Tuesday Zone 3 run and the Thursday long Zone 2 run were the best I've had in quite a while. For the zone 3 I was suppose to be only hitting 4:25 min/k for the 5 minutes at the top of the zone. As I went along I got faster and faster eventually hitting 4:08 min/k for the last of the four sets. Thursday had similar good results. I hit my target 5:00 min/k for the 1st 25 min section but then was able to run under 5 (4:48 and 4:51) for the remaining sections.

Today is a rest day and that's okay with me. Tomorrow I have my long run (2:45) which I'll do the 1st 16k with Jim. I'm still trying to get my zone 1 pace way down to get my aerobic threshold where I went it. For the 2 races I want to ensure that a 5:00 min/k pace is squarely in zone 1. This weeks workouts have given me much better confidence that things are falling into place.