Hey Stone Cutter - move on. You had it in you, really. But when your stomach is upset it's almost impossible to run a good race. You trained well and will reap the benefits in the next cycle! Not just rest up and enjoy the down-time :-)
My week went pretty well - but the first couple days I was super tight and slowed down my easy days even more (to 7:50 on Tuesday! :D).
Goals: Stay healthy, run with joy.
Monday: 4.5 / 8+, strides
Tuesday: 9.5
Wednesday: 14
Thursday: 5+ / 9+, drills, short hill sprints, 0.5 down (10)
Friday: 5+ / 2 x 5k in 16:35, 16:30 w/ 800j (14.5)
Saturday: 9.5 / 5
Sunday: 12.8 mile loop progression (5:50 >> 5:20, avg. 5:34.9 - so call it 5:35) (18+ tot.)
From Thursday on I was fully recovered from the XC race and felt great again. From Thursday on I felt fully recobered from the XC race.
Friday session: Never struggled. The 5k reps were easier than HM effort. Thought about running faster on the second rep – but Coach told me to run 5:20-ish and coming from a long layoff because overtraining I tried so be smart (thought of Stone Cutters words about RunnersFix and me last week how I might be pushing too hard at times what's definitely right).
Sunday: The long progression went fairly relaxed, too. Went 12.8 miles a sthe goal was to run 20k uptempo and the loop was a standard loop of me and a little longer, so went on for like 2 minutes.
This week I had 11 sessions and I was basically in Zombie-mode as the weekend came around. Was sleeping like 10 hours the last two days but with the mileage getting more serious (166k or 103 miles right now for the week) and some good efforts I definitely needed it. I feel definitely better with 5 + 9-10 on easy days (basically one run of 60 - 75' + one run of 30 - 40') than 12+ singles or even 12 + 5-6 like I did it in the past. So I might just leave it there as long as I hit the mileage goals from coach (he doesn't bother too much about that). Like I said earlier, this cycle will not just be about mileage. It will be more about consistent quality sessions. If I get up to 130+ ok. If I top out at 120 that's ok, too.
I still have long ways to go in terms of top shape but I think I could hit 1:07mid or so for a half right now if I went head to the wall. I "just" need to do that twice... Duh^^ :D
Hope everyone else had a nice week, too.
Pikachu