Tue: AM - 11 miles with 4 miles in 23:14, 5:49 pace (6:32 overall avg pace). First six miles were easy and then the next 4 at marathon pace/effort. Splits were 5:49, 5:49, 5:48, 5:48. It was freezing (18 deg) with 12mph winds. Pace felt controlled; PM - 5.1 miles easy (7:27)
Wed: AM - 8 miles easy (7:17); PM - 5.1 miles easy (7:20)
Thu: AM - 10.6 miles with 6x800 w/ 400m rec jog. Conditions were windy with 15mph winds gusting to 25mph. The 100-200m and 500-600m stretch were tough because of the headwinds, but I ran strong. Splits were 2:30, 2:31, 2:29, 2:30, 2:30, 2:29. PM - 5.2 miles easy (8:15)
Fri: AM - 8 miles easy (6:54). Felt really good but I about froze my tail off; PM - 5.4 miles easy (7:37)
Sat: 20.2 miles with 16 miles moderate at 6:07 pace. Goal was 16 miles at 6:10 pace. Ran 5 loops of the downtown loop (2.97 mile loop) and a shorter 1 mile loop. Felt good, smooth and controlled. Definitely could have gone one more loop feeling controlled.
Sun: AM - 7.6 miles easy (7:19); PM - 3.8 miles easy (7:49)
Weekly Total: 104.1 miles on 13 runs/7 days
Another 100+ mile week. I'm really happy with how quickly my legs recover from the hard workouts and back-to-back weeks of high volume. Saturday's workout wasn't a walk in the park, but it also didn't feel tough as I thought it should. This may be a sign that I'm getting fitter.