M34, 5’10”, low 160s, ravening on baked goods
Upcoming: RnR DC Half (3/9), Boston (4/15). Maybe a 5k or two in between.
Goals: Stay healthy, have fun, run fast
Mo: AM - 8 @ 7:45; PM - 8 @ 7:15
Tu: AM - 10 x 1000m (avg. 3:16.6), 200m rest (61.5), 13 total*; PM - 5 easy/recovery
We: AM - 10 @ 6:50; PM - 5 easy
Th: AM - 3E + 2x8x30” hill reps (1.5 E between sets) + 2E, 10 total**; PM - 5 easy
Fr: AM - 9 @ 7:40; PM - Treadmill 5 @ 7:00
Sa: 20 @ 6:07 steady/progressive ***
Su: 5 jog
Total: 103 miles
*Reps in 3:18.4, 17.6, 17.4, 17.5, 15.8, 16.7, 16.5, 16.3, 15.5, 14.0. First few were quite challenging, getting warmed up and getting a feel for the pace. Racing a full 10k at that pace seems daunting. Low 40s and light wind.
**Workout suggested by Stone Cutter on last week’s thread. Enjoyed the workout, and think it was better than my earlier plan to do ~300m hill reps.
*** Averaged 6:24 for first half and 5:49 for the second half. On paper that looks like 10 E + 10 M, but not really: the first half was into a cold wind which was mostly at my back on the return.
The weather was pretty nice this week, which led to a lot of doubles, and the most miles in a long time. (Feb. 2008?)
Recent workouts haven’t been much faster than they were a year ago, but I’m recovering from them more quickly, don’t feel as trashed afterward, and they’re in the context of 25% more mileage. There’s no need to do anything heroic.
Thinking about goals and expectations for the half, somewhere in the 1:13 range seems realistic. (The course does have a gnarly hill at 10k though.) At some point in the next few weeks, I’m planning to hit an 8 mile track tempo, which should be a good indicator.