Monday, January 30, 2017

January 23 - 29 Training

Mon: AM - 8.9 miles easy with 4x20s pickups (7:15); body felt about 80% coming off the flu.  Didn't have much push off on the pickups.  PM - 5.1 miles easy (7:19). Miserable conditions; very cold, windy and rainy. 

Tue: AM - 10.1 miles easy (6:59); took another easy day to make sure the body was back to its normal state.  PM - 4.2 miles easy (7:38)

Wed: AM - 14 miles including 6x(800m, 400m).  The goal was sub 2:25 for the 800, 68s for the 400 with 400 recovery jog after the 800 and 800 jog after each 400.  This was a very tough workout and probably the first time attempting to run 800s at sub 2:25.  I ran (2:23, 69), (2:21, 67), (2:23, 66), (2:24, 69), (2:24, 69), and (2:26, 70).  Things got really tough after the 3rd set. I thought about stopping the workout after five sets, but toughed it out and completed all six sets.  On the last 3 sets, I fought hard on the 400s to hit 68s, but could only managed 69/70.  I swear the legs felt like bricks!  PM - 5 miles very easy (8:18)

Thu: AM - 10.4 miles moderate progression working down to 6:00 (6:23); felt very smooth and comfortable. After the run I went straight into doing circuit training for my Army physical training.   PM - 4.3 miles easy (7:50)

Fri: 10.1 miles easy (7:25); legs felt very heavy and tired from the consecutive workouts (intervals, moderate progression and circuit training).

Sat: 21 miles long run (6:30). Ran the first 14 miles easy on rolling hills, the next 5 miles at sub 5:45 pace, and then 2 miles cooldown.  I ran a similar workout (fast-finish long run) four weeks ago, but the fast-finish portion was at sub 5:50 pace.  Comparing the two, I felt more comfortable and smooth in today's run, which is a good sign that my marathon fitness is improving. 

Dec 31, 2016                                      Jan 28, 2017
Sun: AM - 6 miles easy (7:44); PM - 4.1 miles easy (7:48)

Weekly Total: 103.3 miles on 12 miles/ 7 days
Solid week of training!  I couldn't be any happier with how my body responded coming off of the stomach flu two Saturdays ago.  One day I was laying in bed the entire day, and a few days later I was knocking out one of the toughest intervals sessions.  And I also got back into the triple digits for the weekly mileage.  Life is good! 

No comments: