Monday, March 09, 2015

March 2 - 8 Training

Mon: AM - 8.5 miles easy with 6x30s pickups (7:10); Treadmill.  PM - 4 miles easy (7:27)

Tue: AM - 13 miles with 8 mile tempo in 45:13 (5:40); Roads were too slippery from snow/ice, so I ran the workout on the treadmill.  Goal was to run the tempo alternating miles at 5:45-5:50 with 5:30-5:35 pace. Since I was running on the treadmill it was easy to switch speed. I alternated the speed between 10.3-10.4mph (5:49-5:46 pace) and 10.8-10.9mph (5:33-5:30).  Really good workout and I was surprised that the pace felt controlled.  PM - 4.6 miles easy (7:08)

Wed: AM - 8.5 miles easy (7:07); PM - 5.1 miles easy (7:24)

Thu: AM - 12 miles with 10 miles moderate progression; goal was to run 4 miles at 6:45, 3 miles at 6:15 and 3 miles at 5:45 on a slightly rolling course.  About 10 inches of snow fell, so I ended running on the treadmill again.  To simulate a rolling course, I increased the treadmill incline about every .2 miles from 2% to 4-5% grade. For the downhills, I ran some of it flat and some at -1.5% decline (my treadmill has a -2% decline).   I ran (6:45, 6:44, 6:41, 6:43), (6:14, 6:10, 6:10), and (5:45, 5:45 and 5:37). Workout felt comfortable and very controlled.  PM - 4 miles easy (7:41)

Fri: 10.5 miles easy (7:22)

Sat: 20 miles long run workout (6:29); First 10 miles easy on rolling hills and then 10x3:00 fast at the start of the last 10 miles.  I averaged 6:44 pace for the first 10 on rolling hills.  For the last 10 miles, the goal was to run the 10x3:00 starting at about MP and then progress down to 5:30.  I ran the first couple reps around 5:45-:48ish and then the remaining reps right around 5:30 pace.  I covered the last 10 miles in 62:08 (6:13 pace). 1.2 miles cooldown.

Sun: 8.6 miles easy (7:21); PM - skipped run. 

Weekly Total: 100 miles in 11 runs/7days
This has been the worst week (weather-wise) this winter.  I had to run on the treadmill for five consecutive morning workouts.  Well, I really shouldn't complain because I was still able to log another 100-mile week, my 8th consecutive 100-mile week of this training cycle.  The streak will end though because I'll decrease the volume a little bit this week to freshen up the legs for the Rock 'n' Roll DC Half on Saturday.  It will be my first race of 2015. With the way training has been going, I expect to run a new half-marathon PR.  We'll see.  

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