Tue: AM - 13.1 miles with 10 miles (5:43) at marathon effort; Goal was to run at marathon effort, which based on my fitness is around 5:45ish. I wanted to keep this workout on a flat route as much as possible, so I ran three loops of my usual 3-mile downtown loop (even though it's not entirely flat) and then added on a mile. The first loop was all about loosening up the muscles and finding my rhythm. I hit the first three miles right at 5:45 pace. The 2nd loop (5:41, 5:44, 5:39) felt more controlled and comfortable than the first loop. In the last loop and last mile I tried to relaxed as much as possible while getting a good feel of the pace and effort.
Wed: AM - 6 miles easy (7:29); PM - 4 miles easy (7:13)
Thu: AM - 9.3 miles with 6x1/4 mile downhill repeats; ran fast and controlled with splits of 67, 67, 64 and 65. PM - skipped run.
Fri: AM - 5 miles easy (7:26); PM - 4.5 miles easy (7:22)
Sat: 16 miles long run (6:41); Ran the first 10 miles easy then the next 5 miles alternating between 1/2 mile at 5:45ish pace and 1/2 mile at normal long run pace, 1 mile cooldown. The first 10 were nice and easy averaging 6:53 pace. For the 1/2 mile fartleks I ran a rolling course. I practiced running marathon effort without looking at the watch. Ended up averaging 5:39 pace for the fast portions and 6:52 pace for the recovery. Really happy with the workout.
Sun: 7.3 miles easy (7:12)
Weekly Total: 75.3 miles on 10 runs/7 days
I'm starting to feel the legs freshening up with the decrease in volume. Just one more week and it's game time.
Wed: AM - 6 miles easy (7:29); PM - 4 miles easy (7:13)
Thu: AM - 9.3 miles with 6x1/4 mile downhill repeats; ran fast and controlled with splits of 67, 67, 64 and 65. PM - skipped run.
Fri: AM - 5 miles easy (7:26); PM - 4.5 miles easy (7:22)
Sat: 16 miles long run (6:41); Ran the first 10 miles easy then the next 5 miles alternating between 1/2 mile at 5:45ish pace and 1/2 mile at normal long run pace, 1 mile cooldown. The first 10 were nice and easy averaging 6:53 pace. For the 1/2 mile fartleks I ran a rolling course. I practiced running marathon effort without looking at the watch. Ended up averaging 5:39 pace for the fast portions and 6:52 pace for the recovery. Really happy with the workout.
Sun: 7.3 miles easy (7:12)
Weekly Total: 75.3 miles on 10 runs/7 days
I'm starting to feel the legs freshening up with the decrease in volume. Just one more week and it's game time.
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