Training Week 2/13

Training for the week of 2/13 to 2/19:

Focus this week was squeezing in both hill work and speed as early as possible in the week so that I can be sufficiently recovered — or at least have a trace of spring in the legs — for Martha’s Vineyard 20 Miler on Saturday (2/19), the end of the week.

And that’s what I did.

Sun – 5.5 miles, easy social run
Mon – 5 miles, easy (rest day)
Tues – 9.2 miles, easy social run + 6 hill repeats
Wed – 13 miles, speed on TM, solid workout!
Thurs – 4 miles, semi-tempo
Fri – 3 miles, semi-tempo
Sat – 5 mles + MV20 (20 miles) + 1.2 miles – Good day!

Wed. Speedwork (TM @ .5% incline):
WU – 10 min
7 min @5:56 w/3′ recovery jog
3 min @ 5:13 …
3 min @ 5:10
3 min @ 5:07
12 min @ 5:56
12 min @ 5:56
12 min @ 6:00

Week ended successfully with MV20, where I went 2:15:04 (6:46 pace), good for 32nd overall of 400 and 5th M40-44.

Goal for next week is to recover from the Vineyard, get in a few easy hills (focus more on the down than up), and speed.

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