Monday, January 16, 2017

January 9 - 15 Training

Mon: AM - 10 miles easy with 6x20s pick-ups (6:53); it was freezing (10 deg) and my toes were already frozen about a mile into the run.  PM - 4.6 miles easy (7:14)

Tue: AM - 11.5 miles including fartlek of 10x3:00 on/1:30 off on rolling terrain. Started out at 5:30 flat effort and worked down to about a little faster than 10k effort.  Covered 7.5 miles for the 45min fartlek and averaged 5:25 / 7:34 pace for the on/off segments.  These fartlek on rolling terrain are tough workouts, but it's what will prepare me for the Boston course.  PM - 5.1 miles easy (7:29)

Wed: AM - 8 miles easy (7:56); it was very slippery/icy from rain freezing overnight.  I thought about turning back and running on the treadmill about a mile into the run, but that never happened.  I would have been better off wearing ice skates on this run.  PM - 4 miles easy (7:01)

Thu: AM - 9.4 miles including 16x200m at 32-33 with 200m slow jog; hit all of the 200s in 32 seconds except for the 2nd rep (33).  PM - 6 miles easy (7:19)

Fri: AM - 6.2 miles easy (7:38); PM - 5.1 miles easy (7:39)

Sat: 20 miles long run (6:25); first 4 miles easy, 12 miles steady working from 6:20 to 6:00, last 4 miles easy.  Felt pretty good and smooth on the steady running.  Averaged 6:07 pace for the 12 miles.  

Sun: AM - 7 miles easy (7:27); 5.2 miles easy (7:32)

Weekly Total: 102.4 miles on 13 runs/ 7 days
This was my third straight week at 100+ miles.  I remember years back I'd think that hitting 100 miles in one week was a major milestone.  Now, the triple digit mileage is considered "just" another week of marathon training.  

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