Wednesday, March 30, 2016

March 21st-27th Training

Monday: 6.3 miles with 4xhill blasts (7:22); 8 miles (7:01)

Tuesday: 12 miles with 8x1k with 400m jog at 2:59 average.  
Started in the lower 3:00s and broke it on my fourth.  I was feeling smooth and debated dropping it down to 2:55s for the last three intervals but my legs were getting a little worn out.  Aerobically, it was fine but my legs/muscular system are still getting used to more extensive faster running.  Spencer tagged along for the first 500m of every interval, which helped out a lot; 5.4 miles (7:25)

Wednesday: 5.4 miles (7:21); 1
0.3 miles (6:57)

Thursday: 8 miles (7:00); 7 miles (8:04)

Friday: 10.1 miles with 2xbaby uphills and downhills. Since the plan was a long moderate run on Sunday, I decided to get a little turnover work with the hills.  I was hurting on the first one but was surprised to open with a 1:23.  I ran slightly faster on the second one and on the downs, I ran right at/just under 1:15.  I ended up averaging nine seconds faster per hill than six weeks ago, which is right at thirty seconds a mile faster.  Glad my speed is coming around; 4.3 miles (7:35). Warm-up and cool-down at Spencer's 5000m.

Saturday: 9.5 miles (6:57); 3.4 miles (7:23)

Sunday: 3.8 miles (7:06). The plan was 20 with 16 working from 5:50 to 5:30 pace.  The weather was perfect but after my warm-up, I felt guilty that it was Easter and my kids were about to wake-up and I'd miss out for two hours.  So I turned around and will try something tomorrow; 10 miles (6:48)

Week Total: 103.5 miles. I was on pace to hit right at 110 before I shortened Sunday.  Next week, I'll make-up for it and run 115ish.  Next week, I need to get in a solid workout, a good long run and I'm also pacing the 3200m at a high school track meet on Friday.  I'm supposed to run 70-71 per lap, so I think I'll be able to run that pretty smoothly and will run somewhere around 3km, before dropping out so the youngans can duke it out.

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