Thursday, February 19, 2015

February 9 - 15 Training

Mon: AM – 8.5 miles easy w/ 6x30s pickups (7:07); PM – 5 miles easy (7:37)
Tue: AM – 12.1 miles with 4 miles Tempo + 4x1/4 mile; Ran 22:17 (5:34 pace) for the 4 mile tempo.  Splits were 5:33, 5:35, 5:33 and 5:36.  The first 3 miles felt good and comfortably hard, but the last half mile started to feel a little tough.  Following the tempo, I ran an easy mile and then did 4x1/4 mile downhill repeats.  I ran down a different hill than last month because the road was slippery from freezing rain the night before.  1/4 mile splits were 63, 63, 63, and 64.  Definitely worked the calves and quads.  PM – 5.1 miles easy (7:32)
Wed: AM – 8.2 miles easy (7:27); PM – 5 miles easy (7:48)
Thu: AM – 12 miles including 10 miles medium in 61:05 (6:07); Goal was to run 6:10ish average.  After 3-4 miles, I settled in at 6:04-6:07 pace.  I thought that the workout would feel a little tough, but it wasn’t.  Felt comfortable and controlled.   My left calf was a little sore from yesterday’s downhill repeats, but it didn’t bother me once I got going.  PM – 6 miles including 10x200m w/ 200 rec jog. This was the first time running a quality workout as my second run.  The intent was to get some faster running on tired legs.  The legs actually felt good. I ran 33-34s for the 200s.
Fri: AM – 6.4 miles easy (7:51); It was freezing (-7 deg Real-Feel), so I opted to run on the treadmill.  PM - 5.1 miles easy (7:53)

Sat: 21 miles long run (6:43); Ran the first 9 miles fairly flat and then the last 11-12 on rolling hills.  Felt very good and strong on the hills.  

Sun: AM - 6.6 miles easy (7:49); Treadmill run as it was 8 degrees with 25-40mph winds, -18 real feel.  PM - 5 miles easy (7:30); 

Weekly Total: 106.1 miles on 13 runs/ 7 days.  Another great week of training.  It was my 5th consecutive week at 100+ miles.  I'm planning to run my first race of 2015 this weekend at the MD/DC RRCA Club Challenge 10-Miler.  I'll see though because the weather doesn't look promising.  

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