Monday: 5 miles (6:46); 10 miles (7:03)
Tuesday: 10.2 miles (6:19); 5 miles with 4xhill blasts (7:04)
Wednesday: 5.9 miles (6:54); 12 miles with 16x400m with 1:00 jog rest and 3:00 jog rest after every 4th interval. I took the extra rest to give me some extra recovery from the marathon last weekend. I ended up running 17:25 for the 16 of them, which is a 65.XX average. My legs felt a little heavy, but I actually felt really good and kept on making myself slow down. After Rocket City, I only ran 68s, so my speed is pretty decent right now. I could have done 20 but I wanted to play it safe. Encouraging workout.
Thursday: 6.4 miles (6:54); 9.5 miles (6:57)
Friday: 8.5 miles (6:52); 6.3 miles with 6xstrides (7:07)
Saturday: 7.7 miles with 5k race in 15:24. Didn't get to warm up too long. My plan was to run the 5k around 15:00-15:15, jog for a couple minutes, then do 4x2:00 at 10k effort with 2:00 rest and then 4x1:00 really hard with 1:00 rest. There were no mile markers and I turned off my auto-lap, so I don't know exact splits. Took my time finding my rhythm in the first mile and split around 4:48, my second mile was around 4:40ish and my third mile was around 4:56, with most of the slowdown happening the last half mile. The course had a lot of gradual hills and random 180 turns and parking lot cut throughs. Legs didn't have much power and this was a harder effort than I would have liked, so I scrapped the fast running after the race; 6.3 miles (6:54)
Sunday: 20.1 miles (6:03). Got rolling in the low 6:00s pretty quickly but took me a while to run under 6:00 pace. Ran the last few miles close to 5:50 average. Hamstrings were really tired the last couple of miles.
Week Total: 112.9 miles. Eh, not bad post marathon. I had no soreness but a lot of random achiness through the week, especially in my hamstrings and butt. Really pleased with Wednesday's session but not so much with Saturday. USA 25k champs will be interesting. I don't want this week to be a wash, so I'm not going to go into the race fresh but I'm hoping to maybe get top 10. My main goal is to stay mentally tough while getting my face kicked in.