Mon: AM - 8.5 miles easy with 6x30s pickups (6:58); PM - 5.1 miles easy (7:23)
Tue: AM - 13 miles including 8x3:00 fast/3:00 steady over rolling hills (6:38). Plan was to run the 3:00 fast portion at HM/10K effort with the recovery portion at a steady effort (about 6:15 effort). This was a very tough workout, especially with the hills. I lasted for 6 reps, but still continued on with the remaining two reps even if the pace and effort was slower. What makes this workout tough is the recovery because you really don’t feel like you’re recovering. As my coach told me, this is a gut-checker type workout. PM – 5.1 miles easy (7:10)
Wed: AM – 10 miles easy/medium (6:37). It was a freezing 16 degrees with 15-20mph winds, so I chickened out and ran on the treadmill. Ran the first 5 miles easy and the last 5 medium starting at 6:20ish pace and progressing down to 6:05. Last 5 miles was in 31:03 (6:13 pace). PM – 5.2 miles easy (7:13)
Thu: AM - 8.3 miles easy (7:08); PM - 4.6 miles easy (7:41)
Fri: AM - 10.3 miles with 10x400 w/ 400 rec jog. The track had a light coating of snow, but it wasn't slippery so I was able to run the workout. The goal was to run fast, keep smooth and get the legs turning. Splits were 72, 70, 72, 72, 71, 71, 70, 70, 70, 70. The last 3 reps were tough, but I still managed to split 70s. PM - 4 miles easy (7:41)
Sat: 20 miles long run on rolling hills (6:47). Goal was to run at a normal long run pace, whatever that means. Felt really good even with yesterday's interval session.
Sun: AM - 8 miles easy (7:20); PM - 3.8 miles easy (7:55)
Weekly Total: 105.9 miles on 13 runs/7 days
A tough and good week of training that included some high volume and intensity. This week's total put me at three consecutive weeks of 100+ miles.