Training for the week 2/6 through 2/12 went well. The goal was to get in mid-week speed work plus have some quality in the long run. If I could do that, the rest is extra — and I am happy to report that the rest was extra even though I would have liked a little longer on the long run.
Mon: 3.5 miles, easy – road
Tues: 5.65 miles, easy social – road
Wed: 12 miles, speed 5 x 1 mile – track
Thurs: 5 miles, easy – road
Fri: 8.5 miles, social easy – road
Sat: 15.5 miles, speed (8 x 2min @5K) — road
Sun: 6.5 miles, easy including 5 x grassy hill (20%) repeat — trail
Total miles: 56
Wednesday: 12 mile speed session in 1:31 total time:
o WU – 2 mile jog to track
o 3 miles @ 6:20 pace (splits: 6:22, 6:22, 6:14) w/half mile recovery jog
o 2 miles @ 6:18 pace (splits: 6:17, 6:18) w/half mile recovery jog
o 2 miles @ 6:30 pace (splits: 6:24, 6:35)
o CD – 2 mile jog home
*Temperature at 18F seemed to rob me of my recovery in flushing out the lactate acid.
Saturday: 15.5 mile long run with speed play with friends:
o WU – 6 miles @ ~8:00 or under
o 8 x 2 min @ 5K pace each mile with the rest of the mile recovery
o CD – 2.5 miles
*Pace was roughly 5:40 on the pickups.
With Hyannis now less than two weeks away, and with me leaving open the option of racing it, the goal for the coming week will be to get in mid-week speed work with special focus on longer intervals at slightly faster than MP. Insert a tempo run here or there and be done. Weekend long will be whatever seems most fun.