I’ve improved a bit beyond the fitness level of my PRs. Plus my team is one which takes our recovery days a little quicker. Some people will really disagree with that, but it works for the other guys and I’ve been doing really well with it so far this summer. We are never to “smash” recovery runs and are encouraged to slow down if we feel like crap.
Anyhow, the training week.
Monday: 7 miles (7:23 avg, woke up super early and felt awful, backed off like I mentioned) + 8x100 strides + core. A run this slow probably happens 1-2x/month for me.
Tuesday: 10 mile progression on hills, 7:15-ish -> 6:15-ish
Wednesday: Big fat off day. No running.
Thursday: 7 miles (6:39) + 8x100 strides + core
Friday: 8x3min/1min off on a hilly golf course. On segments at 5:40-6:00 pace (depending on hills, tried to stay around 5:50 effort the whole way.) 8 miles for the day.
Saturday: 7 Miles (6:45) + 8x100 strides + core
Sunday: 11 mile long run at 6:16 average. We also do faster long runs, and I think those have been incredible for my endurance this summer.
50 miles for the week, time to build back up to 70 over the next few weeks.