January 19 - 25 Training

Mon: AM - 8.5 miles easy with 6x30s pickups (7:02); PM - 4.5 miles easy (7:37)

Tue: AM - 12.4 miles with 10x3:00 on/1:30 off (6:38); Started around 5:45 pace for the first 3 reps and then worked my way down to 5:30 pace for the last 5. PM – 4.2 miles easy (7.43)

Wed: AM – 8.5 miles easy (7:02); PM – 5.1 miles easy (7:15)

Thu: AM – 12 miles with 10 miles medium progression in 63:19, 6:20 pace. Roads were slick from snow, so I ran the workout on the treadmill. Started out at 6:30ish and then slowly increased the pace to 6:15-6:10. The effort felt much easier in the last 5 miles than the first 5. PM – 4 miles easy (7:10)

Fri: AM – 5 miles easy (7:34); PM - 7 miles easy (7:04)

Sat: AM - 20.1 miles long run with miles 16-19 in 23:10, 5:48 pace (6:30 overall avg pace); Ran the first 15 miles easy and controlled on rolling hills averaging 6:40 pace, the next 4 miles (16-19) at sub-6:00 or MP effort, and the last mile easy.  I ran 23:10 for 4 miles with splits at 5:49, 5:47, 5:46, and 5:48.  I thought sub-6:00 or MP effort would feel tough, but it actually felt fast and controlled.  

Sun: AM - 8.3 miles easy (7:16); Expected the legs to be fatigued and heavy, but they actually felt good.  Felt like I was jogging at 7:45 pace.  PM - 3 miles easy (7:51)

Weekly Total: 102.7 miles on 13 runs/7 days
It was my 2nd consecutive week of hitting 100+ miles.  100 miles/week is starting to feel more like 80-90 miles/week.  Definitely a good sign.