getting it rolling
Last week:
http://www.letsrun.com/forum/flat_read.php?thread=8423382
Training- goal marathon October 8, sub 2:35
M- 9.5/4.5
T- 10.5
*W- (19) w/ 3-2-3-2-3. Continuous. with .5 mile float recoveries at ~7:15 avg. pace. 3 mile segments at mp (5:55 avg). 2 mile segments goal was half marathon pace (hit 5:37 pace for first one, but only 5:47 on second one- but the Garmin was definitely cutting off distance on the 2nd one). 6:02 overall pace for the 15 including recoveries
Th- 8/4.5
F- 10.5
*S- 20.5 progression, (hilly for first 15, then flat) 1st 10@6:57, next 5@6:29, last 5.5 at 5:49 pace. 6:32 overall
Su- 9.5/4.5
101 miles for the week
back in the groove. the Wednesday work wasn't amazing, but yesterday I felt good. maybe getting some marginal benefits from the two weeks at altitude? At this point I'm done with anything longer than 16 or 17 miles.
comments later. Hope everyone is feeling good