Goal Marathon: Rocket City, 2:19
Mon: 5.6 miles (7:16; 8.5 miles (7:20)
Tue: 8.2 miles (6:57); 6.8 miles with 5x12s hill sprints(7:37)
Wed: 3 miles (7:28); 17.6 miles with 4x5k@ marathon effort with steady 1k jog. Times were 16:34,16:28,16:28,16:24 and all my 1k jogs were 3:50. Really happy with this workout. It was almost 70 and really windy, so I thought I'd run these 15s slower than I did. Aerobically, I felt very controlled but my hip flexors and hamstrings were worn out from the long run and hills, so it was hard to turn my legs over. Ran these over 1:00 faster per 5k than last year, so I was really happy.
Thu: 10.2 miles (7:11); 4.2 miles (7:34)
Fri: 10 miles medium (5:40). Really pleased with how relaxed this felt, especially after my workout; 8 miles (7:11)
Sat: 9.1 miles (7:07); 4.9 miles (7:34)
Sun: 24 miles (6:39). Did this with no carbs after waking up and all I ate for dinner last night was about 20 wings, so I was worried I'd struggle at the end but I felt really good.
Week Total= 120.1 miles, which is a new lifetime best. With how workouts went this week, I decided to be more gung ho, and shoot for 2:19 (but will be pleased with sub 2:22). Cross country is over, so I can now train better. Now I just need to cut out the junk (which is about 1/3 of my daily kcal).
Pablo: No worries on the tempo. You're just coming off your marathon, so it's hard to get the wheels moving. After both of my marathons, I really struggled to even run marathon pace for 3-4 miles for a couple of months after the race. When you get back in the race environment you'll find your mojo again.
des: It sounds like the course conditions were at least 15s a mile slower than sea level on a bad day. Not to mention it's hard to run 13 miles at MP when you're training hard.
rhrunner: Solid ultra! You're just reaping the rewards of your hard training. When is the next race?
Tiger_runner: It sounds like you need a break, both physically and mentally. Not to mention, racing a half marathon 6-8 weeks before a marathon is almost ideal.