Brum- Keep an eye on that foot, especially since you've got some time until your next race. I like the fartlek, too.
CTA- I do probably 80-90% of my running alone (after coming from a college team where I only ran alone on morning runs) and I don't really think it makes a difference. Well, running a long run with a friend in the same shape makes the long run more pleasant, I suppose, but I don't think it makes a difference physically. Also, running 10mi at goal MP in bad weather isn't necessarily a bad workout. I would think it's better to get in 10mi at MP effort, even if the pace is a touch slower, than it is to be hammering to run MP and teach the body to hammer/strain to go 10mi at that pace.
Marmite- Great race and a great week! How'd the long run feel coming off a muddy XC race?
DCrunner- Wish I had the stones to switch to minutes. I've argued to teammates for years that a 70min easy run is a 70min easy run, and whether you go 9.7 or 10.3 is so highly variable on the day that it's more or less irrelevant. Nice week, too!
Numbersguy- the steady rest during track workouts is money. In addition to getting in 5x1000, you got in 7k overall at what's probably pretty close to your half-marathon pace (~6:30 or so?)
YoungGuy- Assuming, as I am, that you were pacing your friend at the Dartmouth Relays, that 8:41 is even better than it looks. For those not in the know: Dartmouth's indoor track is unbanked and almost completely circular (the straightaways are TINY). It's one of the oddest 200m tracks I've ever seen. I'd be surprised if you ran much slower than ~4:08 on 1/26 (Terrier, I assume?)
Pablo- You must have felt like you were walking doing mile repeats at tempo pace with a 3:00 jog! Good to see you easing into things, I think it'll pay off bigtime.
Another- Run to the Brewery? Sounds like my kind of race.
My week started pretty piss-poor, then things got better by the end. Last Sunday I had a sore knee (likely from limping on thrashed quads for 3 days) so I took Monday off. Tuesday afternoon I went from 100% healthy to raging fever/stomach flu in about 40 minutes. I spent almost exactly 16 hrs even sick out of both ends with a raging fever, then fell asleep for a few hours to find the worst had passed. It took about 3 more days to feel more or less normal again, and I think I'm past it all now. Boston is in the middle of something of a flu emergency, apparently, so it sounds like I had a week of misery somehow compressed into less than a day. It was awful, but I'm glad nothing lingered.
M- OFF
T- OFF
W- 7mi easy, felt weak, no appetite, knee still sore
Th- Lunch- 4mi easy, knee like 98% better 7PM- 10mi easy, knee almost perfect, appetite a little better
F- PM- 13mi including 9mi in 52:30
Sat- AM 5 very slow PM 11 easy
Sun- 2:38 easy, first 17 with friends, good for 23 and some tenths
Tot 73 in 5 days
For Friday, instead of a longer MP paced tempo (which I figured was way out of the cards, since it was the first day I was eating normally again) I decided to do ~13 miles between 5:50-6:00 pace. I was holding on ok, but was running a little too hard for it to be an appropriate workout. I called it at 9mi of harder running and jogged home. I kind of figure it's a little too late in the game to dig myself in a hole now.
On Sunday, I was grateful for the company and just logged time on my feet. My hips were very tired by the end, but I only took a mouthful of water at 16mi or so. I got fairly drunk on Saturday night and ran about an hour after waking up, so there was an additional level of resistance there.
Two weeks til Carlsbad! Let's hope what I've done has been enough.