Wednesday, January 25, 2017

January 16 - 22 Training

Mon: AM - 9.3 miles with 8x20s pickups (6:58); ran the pickups lightly because the legs really didn't feel like running fast.  PM - 4.7 miles easy (7:39)

Tue: AM - 12 miles including 4 miles threshold at 5:20-5:30, 1 mile easy, 2x800m w/ 800m jog; ran the 4 mile tempo in 21:34 (5:28, 5:25, 5:22, 5:19), 5:24 avg pace.  The first 2-3 miles felt relatively smooth and comfortably hard.  The last mile, however, was a bit tough and I could feel the legs starting to get heavy.  After a mile easy jog I ran 2x800.  The goal for the 800 at sub 5:10 pace, but I was much faster than that.  Ran 2:29 and 2:28, respectively.  PM - 5.8 miles easy (7:28)

Wed: AM - 9.3 miles easy (7:04); PM - 5 miles easy (7:19)

Thu: AM - 9.5 miles including 3x90s uphill, 3x90s downhill.  Didn't treat this as a "real" workout, but more like some tougher and longer strides.  Covered .29 miles of uphill and .33 miles of downhill for the 90 seconds.  PM - 5.1 miles easy (7:20)

Fri: AM - 7.3 miles easy (7:28); PM - 5 miles easy (7:17)

Sat: Did not run. Caught the stomach bug.  Probably the worst sickness I've had in a very long time. 

Sun: 8.6 miles easy (7:21);  legs felt heavy in the early miles, but better as the run progressed.  I had planned to run another 5-7 miles in the late afternoon, but decided it was probably best to give the body a bit more rest coming off the flu. 

Weekly Total: 81.7 miles on 11 runs/ 6 days
I would have ended the week at 105 miles had I not caught the flu.  Oh well.  The good thing is that I have a really strong base and background, so a missed day or two of training wouldn't affect my fitness.  If anything, it will likely charge my batteries a bit more. 

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