Monday: 4.4 miles (7:01); 8.7 miles (7:34)
Tuesday: 3.7 miles (7:21); 7.4 miles (7:01) with 8xhill blasts
Wednesday: 4 miles (7:18); 11 miles with a bombed workout. The plan was 10 miles at MP or a little faster or if I felt a little off, 3x5k with 1k float. A couple miles in, I decided to change it to the 5ks. First one was 16:01 (5:10, 5:07, 5:09), 1k jog at 3:41 and the next one was 15:55 (5:03, 5:07, 5:12). After that, I called it a day because my hip flexors and legs were getting a lot more tired than they should. Maybe I could have done another one, but I just wasn't feeling it at all. I also think part of it was that I was expecting this to be much easier than it was. A month after being in crappy shape, I cruised 10.7 at 5:04 pace, so I thought I could easily run under 5:10. Frustrating because I wanted this to be my last really hard day. Looking back, I should have stuck around 5:10s for the first two intervals and then see how I was feeling.
Thursday: 3 miles (6:54); 9.2 miles (6:45)
Friday: 5 miles (6:52); 7.4 miles (7:03)
Saturday: 18.8 miles with 3x5k. Decided to repeat the workout I attempted Wednesday and if I felt good, push the last mile some. First 5k was 15:54 (5:09, 5:10, 5:06). Felt pretty decent. Was making myself stay around 5:10s. 1k jog in 3:36 and the second 5k was 15:55 (5:10, 5:08, 5:06) and my hamstrings started to become a little bit tired. 1k jog in 3:36 and the last was 15:42 (5:10, 5:10, 4:53). I was starting to get tired on the second mile but the last one wasn't bad. I was pushing and had to focus on the pace but I was able to lock into 4:53ish the entire way. If I ran flat out, I feel like I could have broken 4:40. Decent workout overall but wish I could have got this done Wednesday. If so, the plan was going to be 12-14x400m@ 5k pace with 1:00 rest and 16-18 miles tomorrow. I was going to make this a two run day, but I ran into my semi-neighbor, Will, on the cool-down, so I ran with him for a bit. It was good to get this done in one dose and looking back, I got in "long run" mileage.
Sunday: 8.2 miles (6:54); Skipped 2nd run. Was going to run 4.5 in the evening, but I had a migraine, so I took a 2 hour nap, woke up with a bigger headache and fell asleep for three more hours.
Week Total=90.6 miles. Volume was a little lower than planned, but that's due to the skipped run yesterday. I wish my week would have gone more smoothly, but looking at last year's log, I bombed my work about 10 days out from my planned marathon and then ran it well a couple of days later. I felt like I peaked well last year (even though I didn't race), so things should go well this weekend as well. I'll run 10ish on most of the days next week and will have a very light workout Wednesday. Hoping for good weather!