Male, 40, 5’11”, 167 lbs.
PRs: 16:5x (2014), 1:19:xx (twice, 2014/2015), 2:49:xx (2015)
Goal Race: 4/29/2018 Marathon
Goal: 2:45:00-2:50:00, will narrow down as race approaches
M - 11 miles. (1:13:54).
2mi easy, 7mi continuous alternating tempo as 7x (.5mi HMP-5sec/.5mi HMP+35sec), 2mi easy.
Splits: 2:57/3:17, 2:57/3:14, 2:56/3:15, 2:56/3:14, 2:57/3:14, 2:56/3:14, 2:57/3:14.
Averaged 6:11/mi overall for the 7mi tempo.
T - 8 miles. (1:16:13). 9:32/avg.
W - Rest.
Th - 14 miles (1:55:35). 8:15/mi. Included 9x (:30 fast/1:30 slow) the last two miles.
F - 17.5 miles total (2:01:57).
4mi easy, 10mi continuous alternating tempo as 10x (.5mi 102-103% MP, .5mi 90-95% MP), 3.5mi easy.
Splits: 3:03/3:21, 3:02/3:22, 3:01/3:22, 3:04/3:22, 3:01/3:20, 3:02/3:24, 3:05/3:24, 3:04/3:21, 3:05/3:23, 3:01/3:21.
Averaged 6:25/mi overall for the 10 mile tempo.
Rainy and very windy. This one was really tough.
Sa - 7.5 miles (1:03:03). 8:24/mi.
Su - 12.2 miles (1:33:20). 7:39/mi. Last 4 miles moderate 7:16 7:07 7:07 6:55.
Weekly Total: 70.2 miles, 9 hours 4 minutes
Year to Date miles: 414.1 miles
Hope everyone had a great week. Happy Running.