Training Week 3/5

Training for the week 3/5 to 3/11 was a transition of sorts that started with recovering from Haynnis Marathon two weeks prior and ended with a return to quality workouts.

I had purposely left the goal for the week up in the air, basing it off how I felt, and since I was feeling good, I kicked it back up with a semblance of hill work (just a little) and some speed. All in all, it was a solid week.

Week 3/5

Mon: 5 miles, tempo hilly – road
Tues: 8.5 miles, easy social + 4 hill repeats – road
Wed: 10.5 miles, speed (4 x 1 mile @ 6:05) – road
Thurs: 4 miles, tempo-ish – road
Fri: 8 miles, social – road
Sat: 21 miles, social w/some speed – road
Sun: 6 miles, social – trail

Total miles: 63

Quality Workouts

Tuesday: 8.5 mile run in 1:02. Social run plus 4 hill repeats.
o WU – 39:36 social
o 4 x Hill (1:54, 1:56, 1:57, 1:58) w/jog back down recovery
o CD – 8:27 home ~1.3 miles

Wednesday: 10.5 mile speed session in 1:16:14:
o WU – ~2.5 mile run to park (20:22)
o 4 x 1 mile (6:07, 5:57, 6:06, 6:11) w/.5 mile recovery jog
o CD – ~2+ mile jog home (18:28)
*Legs felt heavy for obvious reasons.

Sunday: 21 mile group run in 3+ hours
o WU – 6 miles
o 1.5 miles @ HM pace w/.5 mile jog
o 1.5 miles @ HM pace including 2 x Sagamore Hill w/.5 mile jog
o 1.5 miles @ HM pace w/.5 mile jog
o CD – 10 miles *Legs spent for remainder of run

Next Week

Goal for the coming week will be a continuation of hill build-up and speed mid-week and whatever for the weekend.


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