Tuesday - AM: HR max run (2.5 mile), PM: TMR TNR @TB, 5 Mi
Wednesday - 7.2 mi Back Cove, high HR, slow pace
Thursday - 4.3 mi Back cove + 2.75 treadmill @ 11.5% grade, race pace (10:46/mi)
Friday - cross training - 9 holes of golf at Riverside
Saturday - 8.2 miles at Pineland, easy, + 0.8 mi barefoot strides
Sunday - AM- Mother's Day 5K Time trial, 17:58, PM - 6 mile very easy recovery run
Total 48.5Miles, 6H:48M
Short "long" run Saturday to "taper" for 5K. Not ideal 3 weeks before Pineland but 5K now updates my training paces to match fitness level. 5K felt awesome. I coasted in over the last 50 meters which cost me three places and nearly the sub 18.
5K splits: 5:53, 5:52, 5:31. 3rd mile long gentle downhill but against stiff wind (2oMPH).
Place: 20/803 Men (21/2501 total)
Age Place: 6/95