It’s weeks like these that really make me appreciate running.
Goal: Stay healthy
Goal Race: TBD, Spring 2014
M – Rest
T – 10 miles easy (7:48)
W – 8 miles total: Threshold workout - 2mi warmup, 4x 5:00 (5:55-:58/mi) with :75 recovery jogs (7:40-8:08/mi), 2mi cooldown – average 6:15/mi overall for the 4mi of quality
Th – 7 miles recovery (8:18)
F – 13 miles easy (7:47): including 8x100m strides at the end
Sa – 7 miles very easy (8:19): as 2mi warmup, 4mi@7:51/mi, 1mi cooldown – pacing some 3:20-:30 marathon friends for one of their last workouts prior to Philly next weekend
Sa – 9 miles easy (7:33): as 3mi warmup, 5mi moderate progression (7:09 02 6:56 51 46), 1mi cooldown helping the friend I plan on pacing for the first half of Philly next weekend.
Weekly Total: 54 miles
YTD Total: 2,150 miles
I didn’t get in my planned 60 miles since I took a needed rest day on Monday, but I got in my own two quality sessions (threshold workout and medium long run) and then acted as a pacer for two others. Very gratifying week. Whether I am working on my own running goals or helping others achieve theirs, it feels great to just do my part. The Mike Cassidy article was a bright shining light this week also.
Hope to hear some good news from this weekend’s racers!...Np1112, cmm268, NJ truth, nerp…and anyone else I may have missed.
Hope everyone had a great week.