wk 38 - survival week

I do not have much to write...

because of the work/family stuff, I could barely train. I reached 55km for the whole week in 6 sessions.
The hamstring is still tight and the PT told me to avoid any "Fast" workout until gets better.

Obviously I did not follow his recommendation and entered a 5K race with many ups/down...

It was Race #3 of the AVOHK 5K series and the course is really tough... in 5K there are enough climbs, trail sections and downhill that it really feels like a longer race....

Basically I reached the start line almost exhausted from the week and I did not expect anything good. I just wanted to score points in the series and keep the lead in the M40 category.

So it did go maybe even better expected.
I was in the lead duo until we hit the final paved section after the trail but by then I was  done and also I can not really run downhill because the hamstring immediately gave me "warning".
When the eventual winner started pushing the pace, I know I was doomed to lose and let him go without any resistance. From 4k onwards I just cruised down to the finish line avoid too much damage in the downhill section.
So I ended up 2nd Overall (1st Master) in 18'09" (I lost 35" in 1.2k....). Full results HERE
At the end the comparison with previous seasons is not bad:

2007: 18'16" (with was a promising season debut and 3 months later I was going to score my Marathon PB of 2h38')
2008: 17'46" (yes... I was really in good shape..)
2009: no
2010: 18'09"

So the logical inference would be that I am in sub 2h40' marathon shape... but in reality I never run more than 20k.. so it would still need a lot of specific endurance training to reach that level.
Anyway I do not see myself taking the start line of a marathon this year since from next week we will have another member in the family, so for a while I will focus elsewhere from running...
...it will be also a good reason to get rest and nurse my hamstring...

Nice photo album from Ps Brown... the start (in steep uphill_

... here I am cruising to finish line

Thanks to PS Brown for the nice album