Sunday: AM out/back on ChesterCr 7:20-6:55 pace (4 miles in 28:28)
PM out/back on chesterCr w/TJ 7:25-6:30 pace, avHR 120 (9 miles in 62:58)
Monday: easy w/ Newbould up Gov't Hill/Coastal Trail, avgHR 116. tired (13 miles in 93:47)
Tuesday: AM easy out/back from Mini, avg HR 116 (6 miles in 42:58)
PM easy out/back ChesterCr 7:30-6:36 pace avgHR 120 (9 miles in 63:06)
Wednesday: TEMPO easy 24 min warmup; 2 miles strides(10.5-12.1mph)
3 miles Tempo (5:07 pace, avgHR 156)
3 miles easy (20:55)
3 miles Tempo (5:07 pace, avHR 166, max172)
3 miles easy 20:41 (17 miles in 1:48:47)
felt great
Thursday: AM easy on Chester Cr: 7:30-6:46 pace, avHR 120 (5 miles in 35:16)
PM easy 2+ at Kincaid, then easy 9 out/back on ChesterCr avHR 116 (11 miles in 80:12)
Friday: AM easy on Skinny Mini Treadmill, mostly 7:13 pace. avg HR 121 (7miles in 50:53)
PM easy on Treadmill at house, avg HR 116 (9 miles in 64:16)
Saturday: Tempo - Long - Tempo Workout. on treadmill. 2 miles easy at 7:20 pace. 2 miles of 100m strides 6:35 pace. 2 miles Tempo in 10:20, 400 jog 7:30 pace, 2 miles Tempo in 10:18, 6 miles in 6:27 pace, 3 miles Tempo in 15:20, 1 mile easy. Nailed it. (18 miles in 1:51:58, 6:12 pace)
...Was really apprehensive about this one. didn’t feel great on warmup. felt lousy after first tempo mile… but got better and better and better. wasn’t even going to run more than a few miles because i’ve been under the weather. was good for my confidence for the Phili Half in a couple of weeks.
Feel like I did a good job getting through my cold post Lost-Lake, and still getting some miles and important workouts in. I was slated to run over 100 miles this week, but I felt like I needed more rest.
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