Hello folks! A little late to the party - been involved in a friend's wedding all day today. Good stuff.
Perhaps not the best week for me overall - haven't been doing a great job of keeping myself hydrated, which came back to bite me hard for Friday's long run.
M - 10 easy with 2 sets of 5x30 seconds fast in the middle (hot out)
T - AM - 6 easy with last 2 miles in ~13:00; PM - 4 easy
W - AM - 10.25 easy (did this on a track for a change of surfaces); PM - 4 easy
Th - 1PM - 8 easy; 7PM - 4 easy with 4 strides in the last mile
F - planned 17 easy, but legs just shut down after about 13 miles - made it to 14 without stopping, but just walk/jogged the last three miles.
S - 6 easy, hips/core
Su - 2 easy, 7.25 steady (47:29), 2 easy
Kind of a weird week - I wasn't feeling great M-F for the most part (Tuesday was OK), but then this morning's run was actually pretty good. My best guess about Friday is just dehydration - normally it shouldn't be that much of a challenge to run that far. Planning on starting a more structured schedule this coming week, with faster days on M/W and long run Sat.
Darko - really hope your 1500 goes well. You've done some awesome workouts and I really hope you go under 3:50.
Runn3rgirl - good luck at U.S. 10k champs! What an opportunity to get to race there. You are in great shape.
Smoove - nice cutdown on those 1600s! I'm a believer in starting slower and finishing faster - helps enforce the correct pattern of muscle fiber recruitment - slow twitch, then fast twitch.
Hope everyone has a great week!