Week ending in 8/29
Sunday: AM Tempo Fartlek. 6 mile continous with 400m @ 8k pace (80 sec) and then 1200m @ steady state (6:15).
PM 3.5 miles easy (7:30) + Swim 500 yards + Lifting
Monday: AM 3 miles easy (7:27)
PM 8 miles easy (7:08) + Sriders
Tuesday: 6X800m on grass. Average 2:25. 2X400m on track. Average 72. 2X200m fast. 25.5, 26.5
Wednesday: 9 miles easy (7:13) + Striders
Thursday: AM 3.5 miles easy (7:30)
PM 2X15min (1 min rest) @ Lactate Threshold. Average 5:42 pace
Friday: Am 3.7 miles easy (7:25)
PM 3.1 miles easy (7:40) + Striders
Saturday: Long run 14.6 miles. 1,300ft of elevation gain. (7:40 pace)
Week Mileage Total: 74 miles
I felt really good this week. The tempo fartlek wasn't great but it wasn't bad. Lots of volume. The 800's went amazingly well. Felt great, and i've never hit 800's that fast on the track let alone on wet grass. And the 200's after were painful, but I think my speed is staying with me very well. Thursday I ran with our top guy and told myself i'd back off if the tempo pace felt too fast for me. But for whatever reason I felt great. I was pushing our top runner who I never used to be near and I felt fine during and after the run. For the long run we drove out to the country/woods and ran two 7.3 mile loops there. The hills were ridiculous. Nothing we've ever been used to before. Straight up and then right back down, basically the whole time. The quads were pretty sore after that, to say the least.