Yesterday, I actually managed to get out for an evening run -- 7.7 miles @ 9:23 per mile -- 39 miles for the week! Ahhh, so you say I am being overly generous to use the word "run" for 9:23-pace? Well, it was actually one of my faster efforts for the week. Monday was 11:22 pace, Wednesday 9:46, Thursday 10:12. Yet, race pace on Friday was 5:38. ... Just sayin' ... :)
RRR -- Serious training happening this past week. I also notice your 2-mile race average pace was more than two seconds per mile faster than my mile race pace. I'm jealous.
Diet Bacon -- Are there any flat, fast races upcoming on your local calendar? Last year I had one of those races where the pace seemed a little too comfortable, and I finished feeling a little too fresh. But a few weeks later I then had the confidence to run a massive age-grade PR on a fast course.
TDL -- 5 miles in the hotel parking lot? That's dedication!
Coach Jeff -- Good to listen to your body after the previous week's long-run effort.
R4F -- Best wishes managing that injury. I have no experience with PF. Thankfully.
OR -- A spectacular week. Big miles. Fast miles. July 4th is the next race? Have you started incorporating any surges or strides into the daily runs? Generally, how do you approach the hills on your loops -- maintain steady effort, relax a little, or push harder? What are these hill like -- length and gradient? Just trying to get a clearer picture of your regular training, besides "start fast, finish faster."
AJ -- A couple of interesting workouts. Are they from a published schedule, or are your ideas, and what is the philosophy behind them?
Still Improving -- That was a solid 27-mile ride. We had perfect cycling weather here on Saturday. 70s, sunny, NO WIND (which is highly unusual), but I didn't get the bike out. Haven't cycled yet this year, and I actually enjoy riding more than running. But it's difficult to justify the time it requires, versus running.
pewow -- I'm really looking forward to your upcoming racing. Kick some butt on Thursday!
Sub 6 -- Your post is a good reminder to all of us to keep up with the supplementary work. I am gonna hit the gym today!
Pappy -- Thanks, as always, for the feedback. Yeah, it was tempting to lace up the old spikes ... I miss that pre-race ritual. Can you tell me more about the 100s, 200s on/off that your friend does? I try to incorporate a few strides each week. Similar?
Smoove -- Very interesting following your ongoing form-adjustment work. I have noticed my own form deteriorating as I favor my bad achilles ... tending toward heel-striking with my bad-achilles leg, and midfoot-landing with my bad knee leg. That can't be good!
Stone Cutter -- Thanks, again, for your feedback and encouraging words. And thanks for posting your training. It's somehow refreshing to see a more relaxed "maintenance" schedule for the moment.
Epimetheus -- Hope nothing serious, regarding the pain. Maybe a little stepback from the super high mileage is not such a bad thing. I can't imagine maintaining even HALF your mileage. Well, I suppose I can imagine it, but have never achieved it!
consistency -- Your week looks great. Healthy running and a healthy attitude. Regarding my mile-race pacing, the crowd of runners may have helped to keep my first lap in check, but after getting boxed in for the first 150m, I moved out to lane two and just ran the pace I wanted. It caused some anxiety, though, knowing I was running that extra distance! Especially as I was more interested in racing the clock than my fellow competitors.
statfanatic -- Was Friday's workout pre-planned, or adjusted as it progressed? For the past couple years, I haven't mixed distances in a single repeat-type workout. I am wondering if I am missing out on something?
Working Harder -- I hope ran that 16-miler!
GFMAH -- Good to get the efforts in, even when feeling a little "draggy."
Jeremy -- Solid mileage, and some good quality there, too.
James -- Sorry about the disappointing race. No other opportunities between now and December? One of the downsides to infrequent racing is that each race takes on a huge significance. Race a lot, and the lesser results simply become part of the mix.
jewbacca -- Nice variety and great volume. That Washington hill trail sounds wonderful!
hantph96 -- Belated "happy birthday"! Hope you are on the mend.
Have a happy and productive week, everyone.