November 10-16 Training

Mon: AM – 8.5 miles easy with 6x30s pick-ups (6:53); PM – 4.2 miles easy (7:19)

Tue: AM – 12.4 miles with 10M moderate progression run (62:20 – 6:14 pace). Goal was to start at 6:30 and progress down to 6:10 pace. Felt comfortable and controlled. Splits were 6:24, 6:25, 6:21, 6:14, 6:14, 6:11, 6:10, 6:07, 6:09, and 6:09. PM – 4 miles easy (7:29)

Wed: AM – 7 miles easy (7:26); PM – 4.8 miles easy (7:07)

Thu: AM – 8.6 miles with 8x200m w/ 200m rec. Felt good despite the freezing temps (real-feel of 32 deg). Goal was to hit the 200s in 32-33s. Splits were 32, 31, 32, 32, 32, 32, 32, and 32. PM – 4.6 miles easy (7:42)

Fri: AM – 5 miles easy (7:39); PM – 4.2 miles easy (7:23)

Sat: AM – 16.1 miles long run with 10x1/2 mile steady, 1/2 mile hard on rolling terrain. Really tough (physically and mentally) workout. Ran a 4mile warm-up and then 10 miles alternating a 1/2 mile at a steady pace with a 1/2 mile hard. The intent of the workout was to simulate the changing of pace for a rolling course like CIM. What made this workout tough is the steady pace running after running hard for a half mile….a hilly course also made the workout more challenging. I had to keep reminding myself not to slack on the steady portions, which is easy and normal to do when running fartleks or intervals. My average pace for the steady and hard portion of the workout were 6:19 and 5:37 pace, respectively. Splits were 3:06/2:52, 3:13/2:51, 3:12/2:48, 3:14/2:50, 3:18/2:54, 3:06/2:43, 3:05/2:50, 3:08/2:49, 3:07/2:46, and 3:08/2:40. PM – 4.6 miles easy (7:09)

Sun: 8.5 miles easy (7:05)

Weekly Total: 92.3 miles on 13 runs/7 days
Another great week of training.  This was the 11th week of 90+ miles during this marathon training cycle.  I have one more hard week of training and then I'll start tapering/peaking for CIM.