It seems like the legs know when to respond. They tend to feel flat and not interested in running on the easy days, but on the key workout days it's game on. Yesterday was a prime example. Before I got out the door I thought that it was going to be a two hour struggle. A few miles into the long run the legs got into that enjoyable feeling of cruise control. I was clicking off 6:25-6:30 pace after 5 miles like it was a stroll in the park. Hopefully, the legs will play and respond (but at at a faster pace) this coming Sunday as I plan to run my first race in the Netherlands, a 25K as part of the Mergelland Marathon in the municipality of Meerssen. It will be a tough race as the course is supposedly hilly.
Last week's training:
Mon: Noon - 6.6M (47:40 - 7:13 pace); PM - 6.6M (47:23 - 7:11 pace)
Tues: Noon - 7M (50:16 - 7:11 pace); PM - 10.4M (1:08:34 - 6:36 pace) including 12 x 1' hard/easy; legs very tired.
Wed: 11M (1:14:41 - 6:47 pace)
Thur: Noon - 7M (49:11 - 7:02 pace); PM - 8M (55:58 - 7:00 pace)
Fri: 12M including 2 x 3M tempo in 16:38 & 16:24; 2' rest in between tempo
Sat: 10M (1:09:14 - 6:55 pace)
Sun: 18M (1:58:56 - 6:36 pace) steady long run; last 13 miles in 1:24 flat.
Weekly Total: 96.6 miles