Monday, March 30, 2015

March 23 - 29 Training

Mon: AM - 8.25 miles easy (7:28); PM - 4.9 miles easy (8:15)

Tue: AM - 16.5 miles including 2x6 miles with 1/2 mile rec jog.  Goal was to run the first 6-mile segment at 5:45-5:50 pace and then speed up on the second one.  I ran 34:32 (5:45 pace) for the first segment and 33:40 (5:37 pace) for the 2nd segment.  This was a tough workout, but I was really happy to nail it.  I ran this same workout about 2 1/2 weeks before CIM and averaged 5:53 and 5:50 pace, respectively.  It's obvious that my fitness is at a much higher level.  PM - 3.5 miles easy (7:43)

Wed: AM - 6.2 miles easy (7:02);  PM - 4.6 miles easy (7:16)

Thu: AM - 11.5 miles with 10 miles moderate in 59:42 (5:58); Ran  a 1/2 mile easy and then went straight into the moderate effort. Started out with the first couple miles at 6:08 and then settled in at 5:53-5:59.  Was really surprised to see the pace drop to sub-6:00 pace compared to previous moderate workouts.  PM - 7.2 miles with 8x:45/2:00 on/off fartlek. It was a double quality workout day.  Ran the fartlek on a rolling course. 

Fri: AM - 3.8 miles easy (7:52); PM - 6.2 miles easy (7:17)

Sat: 20.5 miles long run (6:36). The first 10 miles (67:16) were fairly flat and then the last 10 miles (64:57) quite hilly.  Felt really strong on the hills.  Last 3 miles were mostly downhill to get some quad-pounding.  

Sun: 7.4 miles easy (7:03); Felt like I was jogging. 

Weekly Total: 100.6 miles on 12 runs/7 days
An excellent but tough week of training.  I got in 4 quality sessions with varied-paced workouts (tempo, moderate, fartlek and long run). I have one more week of hard training and then will begin my peaking phase.  

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