Training Week 1/30

Training for the week 1/30 to 2/5 went according to plan. The goal was to get in speed work and to continue feeling good. Although my speed is on the weak side right now, I am feeling good in the body. The hamstring attachment issue I’ve been nursing for almost a year is talking far less — though it is still an issue, just not limiting me in anyway at this time.

Week 1/30:

Mon: 4 miles, tempo – snowy road
Tues: 5.65 miles, easy social – road
Wed: 10 miles, speed 5 x 1 mile – track
Thurs: 4 miles, easy – road
Fri: 6 miles, mild tempo – road
Sat: 16 miles, speed — road
Sun: 8.5 miles, easy including 8 x grassy hill (20%) repeat — trail

Total miles: 56

Quality workouts…

Wednesday: 10 mile speed work run at track:
o WU – 2 mile jog to track
o 5 x 1 mile w/1 lap jog recovery
o CD – 2 mile jog home
*Mile splits: 6:18, 6:09, 6:07, 6:13, 6:18
**Although I went into this not trying to “kill” these mile repeats, this over all was pretty weak. I should be at 6 flat or a touch over for the effort put out. Felt okay but speed just not there. 33F in fog.

Saturday: 16 miles speed play w/Tina, La Machina:
o WU – 3 miles @ ~7:30
o 3 miles @ 6:45 w/2 min water break
o 3 miles @ 6:30 w/2 min water break
o 4 miles broken up as 30 sec @ 6:00 w/1:30 recovery jog
o 3 miles @ 7:10

Goal for the coming week will be to get in quality running with mid-week speed work and at least one other run of the same. Will put off hill work until after Hyannis.


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