This was the first really good week of training I've had in at least 2-3 months. Everything clicked this week. Well, most likely clicked because I took a realistic approach to scheduling things this week.
I knew going into the week that Saturday/Sunday (my weeks always go Mon-Sun) would present challenges to getting any kind of run in since we would be in Cincinnati visiting my family. So I scheduled my 31 total miles for the week Mon-Fri. Which meant that I would have to do my long run on Friday before we left. But I'll get to that in a minute.
Mon/Wed/Thurs were just easy runs of 5 miles each. Monday and Thursday I ran my normal downtown route which comes out right around 5.4 miles so I was a bit ahead of my weekly goal.
Tuesday - quality workout of 6x4 minutes HARD pace with 3 minutes recovery with about a 2 mile warm-up and cool-down. The plan was to go about 20-25 seconds per mile faster than my tempo pace since the 3 minutes would allow almost a full recovery between bouts. Executed this workout perfectly and ended up with 8.2 miles for the day.
Friday - long run, with a twist. 2 mile warm-up then 5x5 min tempo pace with 1 minute recovery followed by an hour easy. This run, while completed, was not a ringing success. I struggled to hold my tempo pace (8:45-8:50) for the first two and was nowhere near it on the last 3 - but my HR was in the 180s so I know I was working. Chalking it up to a less than ideal dinner the night before and the temp/humidity. But I got 10 miles done. Then sat in the car for 6 hours.
Total for the week: 34 miles.
Two weeks down, 16 to go.
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