Road Racing and Training Thread, Week Ending 3/17/2019

Goal race: Grandma's marathon

Marathon PR: 2:28:39 (2019)

Next race: Azalea Trail Run (10k, Mobile AL)

S - 6

M - 12.3 w/ 8 x 200m levee sprints

T - AM 12.5 + Workout 1; PM 4

W - AM 12; PM 4

Th - Off (unplanned rest day)

F - 12

S - AM 16 + Workout 2; PM 6

Total: 85 miles

I still feel guilty about the missed day Thursday.... but I really needed it. Haven't taken a day off since early February.

Workout 1 - 6 x mile (1:00 rests) + 6 x 35s sprints. 5 mph wind, 4 reps with and 2 against. 5:14 average for a with/against combo is about the right effort level.

5:11, 5:18, 5:11, 5:17, 5:10, 5:10

Workout 2 - 6 x 1000m (400m jog, 2:15-2:30 rest), 800m jog, 4 x 400m (400m jog)

3:06, 3:03, 3:02, 3:02, 3:01, 3:00

67.2, 66.4, 66.7, 67.2

Compared to 3 weeks ago (5x1k + 4x400), averages improved 3:02 vs 3:05 and 66.9 vs 67.7.

Next race

My mid-April 10k has been scrubbed, so I reshuffled things to add a 10k this weekend in Mobile. Some local guys will be there, and competition trumps time goals for this one. That said, I'd love to dip under 32:00. Flat course and the forecast looks favorable so far.

I'm back after a short absence. Not running related however. I did have my world turned upside down a couple of weeks ago though, as I'm now unemployed for the first time since 1993. It's strange, and hopefully will lead to bigger and better things. When life throws you a change up, you just have to wait on the ball and swing at the right time.

Race: May 19 marathon (still have to pick and enter!)

Goal: Re BQ for 2020

I'll give an abbreviated catch up and then full for this week.

2/25-3/3 51.25

Q1 - 10 w/ 5 @ hmp. 6:41/:28/:32/:56/:42

Q2 - 18 in 2:20

3/4-3/10 55.5. Longest week in ... forever?

Q1 - 10 w/ 6 @ hmp. 7:05/6:40/:37/:45/7:07/6:52

Q2 - 19. Supposed to be 20, but I was pretty wiped out.

This week - 49.25

Mon - off planned

Tues - 6 easy

Wed - 13.6 7:4x Really tough with hills wind and cold

Thurs - am 3.14 (yeah, geek run for pi day) pm 4. Both easy 8ish

Fri - off planned

Sat - 6 easy 7:48's w/ 10 x 100 strides

Sun - 16 w/ 12 (ended up being 13) @ mp

Highlights from Sunday. Wind and hills had splits all over the place, but averaged 7:19 for the mp miles. Started with 7:13/7:17. Slowest was 7:44. Fastest was 6:55. Finished the harder miles finally flat and out of the wind with 7:04/6:59 before an easy mile to cool down. Also got to spend the first few easy miles with a conference championship team and chatting with an NCAA runner up.

It's good to be back.

Hey everybody!

Wow, some really terrific performances out there this week! Congratulations to Coyote, Stone, Mrs. Stone, slo, pewow, Puddles, jotquill, Axolotl (did I get that right?), RRR, and darkwave, and anyone else I may be forgetting, and respect to RRR and darkwave for sticking it out in adverse circumstances.

M, 43, 5'8, 130s

Antique Prs: 16:30s/34:20s/2:44

Current goal: Get hip healthy and get back into running.

Pretty goofy week for me.

Mon: Walked my daughter out to the bus stop. Realized we had forgotten her backpack. Did 2 x 200 or thereabouts with backpack retrieval recovery. Was able to run with somewhat less pain and somewhat more natural motion, but hip still hurt and was tender afterward. So, signs of progress but still a ways to go.

Wed: My daughter wanted me to carry her back from the bus stop. Picked her up, stepped in some mud and slipped, yanking my hip pretty good. Really hurt for a second and I thought I might have really screwed it up, but the pain went away and while it did feel tender for awhile, it's actually felt better since, especially in terms of lateral stability.

Friday: Reading my daughter her bedtime book. She pointed and said, "Daddy, what's that?" It was a bat. 1 x attempted bat eviction with net (failed). Really wish I had been wearing a HRM for this one as I suspect the data would have been interesting. (Let's just say I don't like bats, at least not inside and up close.) Couldn't catch the bat, then couldn't find the bat. Hoped it had left, suspected it hadn't. Everyone slept (or didn't) in mommy and daddy's room.

In retrospect, I should have just opened a window and tried to encourage the thing to fly out.

Yesterday: 1 x bat eviction (successful) and interdiction (we'll see). This involved going through everything, and I mean everything, in my daughter's room in search of the bat, piece by piece, and moving a lot of it out of the room once it had been "cleared." Eventually and more or less accidentally found the bat snoozing in some stuff I had already "cleared" (whoops) but fortunately didn't move (whew). Again, wish I had the HRM. Successfully netted bat and removed it from the premises. Also blocked the hole that I suspect the bat had entered through and a bunch of similar holes throughout the house. (Old outlet holes from when we had the knob-and-tube wiring redone.) This involved moving lots of furniture around. Whole process took the better part of the day and involved lots of lifting, dragging, bending, crouching, etc. Hip held up well. This was our second bat incident in the past year, so I need to see about having someone come to seal up the house properly this spring.

Hip tenderness from the events of M and W led me to back off on the more strenuous aspects of my rehab, then the bat thing took over my life, so I need to get back on the horse with the walking and exercises. Nevertheless, the hip continues to feel incrementally better overall, and I feel like I'm getting closer. Thanks for the encouraging words, everybody - it's much appreciated.

Have a great week!

LebanonHills wrote:

Thanks, BHViking! I'm in kind of an odd position with Grandma's since a while ago, before I started "serious" training, I set fall 2019 as my BQ attempt. After bombing hard in my first two marathons (admittedly off of inadequate training), I wanted to build a very solid base and respect the distance as much as possible. Not surprisingly, after putting in some intentional training, my fitness has progressed these past few months and I'm training at 3:05 GMP without feeling burned out. Not that plans can't change, but it kind of leaves me in an odd position for Grandma's. Do I have no goal (which in itself is kind of calming), set an arbitrary goal of say 3:15 or something else? I'm definitely open to suggestions from you and any others on how to approach Grandma's!

I would suggest staying away from arbitrary goals and just run at marathon effort. Kudos to darkwave for having mastered this skill. It would be interesting to hear how you developed that skill, darkwave, because many on here don’t have sufficient experience and I have been unable to express it in terms that others can grasp.

Male 51 5'8" 134lbs

PRs

Marathon 2:57:06 Dec 2018

5k 19:00 June 2018

Upcoming Races

Boston 2019 - Goal TBD

Mon. 10mi Easy 8:06avg

Tues. 10mi as 8.8 Easy + 6x~30" hill sprints + .5miCD

Wed. 14.3mi Easy 7:50avg

Thurs. 10.1mi Easy 8:23avg

Fri. 9.9mi Easy 8:11avg

Sat. 20mi Easy 7:50avg

Sun. 5.7mi Easy 8:42avg

Total 80.2mi

This is my highest mileage week to date at 80.2mi. With the extra hour of daylight I decided to change up the plan for this week and extend all of my weekday runs and build up some extra mileage. I do my weekday runs in the evening after work and I was just kind of excited for the extra daylight and vitamin D. The only workout I did this week was a set of hill sprints on Tuesday. 4 weeks till Boston

Masters runner

This past week:

- 85.2 miles, 10 HR, 45 minutes, 2881 feet ascent

- 7 days running, including 6 doubles (13+ total runs)

- longest run 1:11:44 (9.4 miles)

- 2 sessions:

1. 5 x 1000m) with 90 sec rest between each, 2 x 600 with 2:45 min rest between each, 6 x 200 with easy 200m between each: (3:14, 3:12, 3:11, 3:07, 3:09, 1:53, 1:50, 33, 33, 32, 33, 33, 31)

2. (treadmill) - 3 miles w/u, 20 minutes @ 10.0 - 11 mph, 1 mile c/d

- Race

1. mile 4:51.54

Another solid week. This was my best set of k's so far in 2019. The group I ran with was doing 8 x 1k, but I chopped the last couple to 600m. I raced an indoor mile Friday evening, which was a seasonal PB, along a rough last 600m. The tempo completed a week that had my highest volume of the year and most doubles, but not one run over 9 miles (which included 8 x 30 second strides).

Huge congrats to Coyote Montane & Jot Quill with stellar race efforts. Impressive race salvage Dark Wave. I learned a while back that you do the best you can on the day, even when things go sideways. Awesome stuff!

Coyote M. - I will look for you in Poland later this week. I'm racing the 3k, 8k xc and 10k road. Sage travels!

A healthy and productive week to everyone. The heart of the spring marathon season is approaching.

I’m in Palo Alto for the week, so if anyone’s around here and wants to go for a run lmk!

P.s.: went for a 21.5miler today and wanna kill the guy who recommended I go run at the Stanford dish trail haha 2300ft elevation gain total! Brutal!

Happy Monday, y'all. Trying to avoid dripping snot into my Monday morning coffee.... my second cold since beginning to work in an "office" environment back in January... I'd rather have it now than in the weeks to come though. I ran my 20-miler today at a "feverish" pace... But first things first:

Male, 50 yo, 5’7”, 128 lbs

Goals: Executing a strong training plan

Upcoming Races: Boston 2019

Sunday: Week 5 Q1

10k E + 3k T + 10k E + 3k T + 1.6k E (by HR)

Felt ready to go heading out the door. Used my Neigouhsi 內溝溪 loop course, and intentionally did the T work over the hill (10%-15% grade in places) to strengthen the legs for Boston. Pushed the T harder than usual...into the mid-to-high 180s uphill and working for fast and smooth downhill (I have really improved on this in recent years).

Wednesday: Week 2 Q2

12.5 E + 5(1k I / 3 min jog) + 6(200m/200m jog) + 3k E

--“I” pace km target was 3:50/km.

--Intervals were: 3:46, :56, :45, 4:01, :49 dealing with a 15-20 mph head/tail wind situation.

My HR averaged 5bpm higher INTO the wind despite running 15 seconds/km slower. So I feel like I did this basically correctly, though maybe I could have gone a little harder with the tailwind and a little easier into the headwind, but whatever. Max HR on these was 190 which is about right I guess.

--“R” pace target was 43 seconds.

--Repetitions were: 43, 43, 42, 40, 40, 40 all into that wind. I wanted 39 on the last one, but...meh. Maxed at 191 bpm on the last 3... I guess that’s just about right.

4 E days: I completed my 105 km goal by Friday, so I took a guilt free Saturday day off. There’s a BIG difference between a 6:30 AM run/commute and an 8:30 AM coffee-in-the-cupholder drive into the city.

Total: 105 km

2Q Progress: I felt so much stronger this week! Really almost a “Tale of Two Bodies” kind of feeling. I’ll confess to a bit of concern about overtraining last week because I was definitely stiff and fatigued enough to wonder if I was too stiff and fatigued. Compared to early in the cycle, I had been doing quite a bit of “workout modification” in concession to this or that. Nothing serious, but a creeping sense of... maybe... So the last 3 easy days of last week, I made sure to stay EEEEEEEAAAAASSSSYYYY, to the point of choosing easy, flat routes, and trying to avoid headwinds. By Sunday’s Q1, I was so happy with how I felt, physically (strong and no trace of soreness/stiffness) and mentally (proud of my seemingly accurate self-assessment and confident that I had made good decisions). I went into Q2 curious. I had not done a full I/R workout in over a month, and I was satisfied that everything felt the way it was supposed to feel (and I’ll confess to loving the 200s... I know it’s self-delusion, but they make me feel young and fast.)

RRR: I'll echo the sentiments of our comrades, here. I feel for you, my man. But it seems like you probably have the answer: "Drink all the beers and run all the miles" or whatever it is that makes you happy. We know you love the hard work, but, yeah, you need to "get it right" to get right. Yup, I'm still in for Saturday night and looking forward to seeing you and others!

Sub 6:00: I absolutely know what you were going through into that headwind. We all stress about hills maybe because they are so tangible and concrete as opposed to this invisible moving air, but it's a thing. It's definitely a thing.

TDR: I like that week. Lot's of minutes, lots of happiness. Lots of wisdom. And as always, thanks for the leaderboard.

Stone: The results for you and yours have been fantastic. I'm loving the 2Q, but I also love a good experiment and the results you been getting from this Canova-style training may be worth a try. My previous assessment was that I might be too old for the intensity, but then OR has taken to it so well. Best result in 23 years... dang!

LebanonHills: Your service road story made me chuckle. As an obvious foreigner where I live, I confess to have tried getting away with things because I have that built-in excuse... with mixed results.

More later... Great work everyone!

RRR - Bummer about the hip. Probably worth considering adding some hip and glute exercises to your lifting routine given the recurring nature of this.

Sub 6:00 - Dang, solid week, especially the back end coming off the 4-miler with a quick long run.

TDR - Wisdom teeth extraction doesn't sound fun.

Stone - Solid racing, lots of good guys at that race too.

Puddles - Nice half on a tough course. Definitely bodes well for Toledo which is much flatter and quicker from what I've heard.

Coyote - Heck of a race. That's an incredible performance.

JQ - Very solid performance this morning. Should have you excited moving forward.

JB - Definitely looking very fit. I think sub-32 is pretty realistic.

Improving - Like the approach to this week adding some mileage but keeping the intensity manageable. I think that's a smart way to introduce new volume levels.

Coach Jeff - Nothing wrong with loving 200's. Solid week and good to see your body adjusting to the workload.

darkwave - So sorry to hear about your problems in VA Beach. A very strange twist of fate for you. Forget it, and move on. You are a fine runner, and I admire what you do.

M: 46, 160cm, 58kg

Goal Race: Chuncheon Marathon October 2019.

Goal Time: 2:37:17

Next Race: Daegu 10km, April 7th

It has been a rough year so far, on a few levels. I started the year thinking that I could get myself into good shape for the spring. My left achilles didn't want to cooperate. I stopped running for 2 months to heal and started back this week. I managed 40km on 7 runs. It was nice to just run without pain. I really held myself back. 5 runs were on the treadmill and I set the speed at 8, 10,10.5,11, and 11.5 km/h. Yesterday was a "long run" of 8.5 km at 4:38/km pace.

I hit the gym hard the last few weeks and have kept up with the daily eccentric heel drops. The daily stretching and core work has made a noticeable difference. The plan is to gradually build up fitness, strength, and flexibility so that I can get start a proper 18 week marathon training cycle at the end of June.

Great to see some great performances on the board. Hope everyone has a good week.

33, 5-6, high 150s

Goal Race: Chicago Marathon October 2019

Upcoming: Shamrock Shuffle 8k next Sunday, 5k April 27, Half May 19

PRs: 39:54 (2018), 1:25:54 (2014), 2:59:15 (2018)

Tough week for me. Just over 38 miles. Was headed for 60+, and a 103 fever struck. Off Thursday and Friday and reduced mileage yesterday and today. Hope to be fully back at it this week.

Tuesday workout. 10 * 400 w/ 400 easy btw - 91, 91, 88, 88, 88, 88, 87, 90, 89, 84. Went slightly more to the well than I thought I would, not realizing it was due to oncoming sickness.

Looking forward to toeing the line on Sunday for the first time since October. Aiming for a 31:30 cause it’s a race and having a time makes sense. Really, hoping to run a good race and leave it on the course. No idea what’s realistic.

First, congratulations to everyone for having an awesome racing weekend. This thread is inspirational :).

40 year old, Male, 5ft 7in, 171 lbs

PR's in 2018: Half - 1:28:xx; Marathon - 3:06:xx

Long term goal: PR at CIM 2019, NYC Qualifier at San Jose Rock N Roll in October 2019

Short term goals:

a) Sub 3 at Boston 2019, weather permitting;

b) PR (sub 1:28) at the local half in March 2019.

c) Run a NYC Qualifier (1:24:xx) at the local half in October 2019.

Monday: 6 @ 8:15

Tuesday: 8 @ 8:05

Wednesday: 13.1 @ 6:59

- Planned workout was 6 x 10 mins with 3 minutes steady in between. Ran around 6:35 for the fast sections..and around 7:40 for the recovery sections.

Thursday: 8.4 @ 7:53

Friday: 7.5 @ 10:06 with 8 x 8 secs uphill sprints with 3 minute walking recovery

- Did not feel like running for the first couple of miles, then warmed up and had one of my best uphill sprint sessions.

Saturday: 8.3 @ 7:50

Sunday: 19.1 miles @ 7:08 [17 @ 7:04 ish pace with last 5 miles minor rolling hills]

- Carried a little bit of fatigue from the Wednesday session into this one. The goal was to run this at high-end aerobic pace - slightly slower than marathon pace. Felt comfortable for the first 13 miles and then had to take a couple of breaks as fatigue set in.

Weekly mileage: 70.4 miles

Male, 27, 159 lbs, father to two, grad student

Goals (still):

sub 40 10k

sub 19:30 5k

sub 4:55/5:15 1500/mile

Monday: 7 miles @ ~9:15 average pace on the treadmill

Tuesday: 2 x 1.5 mile @ 6:59 [T] pace w/ 1.5 minute rest + 4 x 220 yd @ mile pace w/ 220 yd jog on the indoor track

Lackluster workout. It was supposed to be 3 miles steady, but I felt awful so I split it in half. 220s in 39.8, 42.4, 41.5, 40.7. 9 miles total for the day.

Wednesday: 9 miles @ ~9:15 average pace on the treadmill

Thursday: 7 miles @ ~9:10 average

Friday: 2 mile + 4 x 1 mile @ GP

2 miles in 12:54 + 0 @ 0

Only made it through the 2 mile portion. I pulled my right groin somehow earlier in the week and I could feel the imbalance in my stride at goal pace so I stopped early. But, I’m still taking steps in the right direction. My VO2 max increased to 54 according to my Garmin, HR capped at 176 in the first quarter mile but settled then around 160 for the rest, and I felt smooth (other than the groin pull). The fitness is clearly there, my body is just being a dick.

Saturday: Off

Sunday: 13 miles @ ~9 average

Total: 50

Overall, it was an ok week training wise. The crappy tempo sucked and then pulling the plug on the GP workout wasn’t ideal. Definitely spending the next week rehabbing this stupid thing. But this week was incredibly stressful and I’ve been eating like crap and chain drink beers from stress. So, the subpar workouts aren’t too surprising.

I have a 4 mile race next Saturday. Aiming for somewhere between 25 and 25:20, which comes out to a 19:15 and 19:30 5k respectively. That should give me a real clue as to where I sit fitness wise. At least as it stands now, I know I have the fitness to set a new 10k PR

RRR – Sorry to hear about your hip issues. Injuries always suck. Hoping you’re on the mend sooner than you expect.

Sub 6:00 – Nice job on the race! Way to grind it out. And congrats on going over 100 MPW.

TDR – Wisdom teeth suck, dude. I got mine out in high school and it was textbook apparently. Fingers crossed the same goes for you. I wasn’t running at the time though, so I have no advice there.

Stone – Nice job on the 5k! I’m hoping to catch up to you soon. And nice job on the double 12 milers. The most I’ve ever done in a day is 2 10 mile runs, but that was only because my family and I were going out of town early the next morning so I did the next day’s run that night. But my paces were much slower.

Leaderboard - **** you for constantly reminding me of my suckitude.

Lebanon – Nice week! Being rid of snow is always nice. And yeah, if I were you I’d pretend to not know better if you get busted for running on the service road. But I also like to push rules

GT – Glad the foot thing was a weird one off. A similar thing happened to me in high school. I was at the cross country retreat and after the team meeting at night, I got up and went to bed feeling totally fine. Woke up the next day with a hugely swollen right knee. Still no idea what happened there.

Puddles – Nice job on the half! Those are some serious wheels

BH – Tough break on the hamstring injury. I’ve never had that happen to me or ever heard of that before. My vote would be to cycle/elliptical for about a week or two and take ibuprofen and hot baths. But that’s me and I’ve read 0 on this. So, my vote should rank low.

OR – Nice week and LR. My oldest is 5 and just lost his first tooth. Crazy how the time goes

Axolotl – Dude, solid job on the half! I’ve always heard NY is a tough course. You gutted out a solid time. But I totally feel you about being short 17 seconds. That’s damn frustrating. I’d rather blow up than come up just short.

Coyote – Awesome PR dude! And way to come back for the PR from a slow mile mid race. And beating younger dudes is always nice.

Jot – Nice result on the half! I’ve seen your posts before and you’re crushing it lately. Definitely envious of your consistency and speed. But I’ve been where you are before. I’ve felt before that my lungs could keep up but my legs just couldn’t move fast enough. High five for the mismatch, homie

Darkwave – That’s tough break. I don’t know what your goal time was, but that seems like a solid result. Do you think you maybe caught a stomach bug? Or has anything else been off? Before my gallbladder failed, I would get GI distress from eating too much fat. Maybe this is a sign of a deeper issue?

Jewbacca – That’s solid week. Looking like classic Daniels if I’m not mistaken.

VFR – Sucks to hear about being unemployed. But maybe it’s time for better things. Nice consistency though. Also, I appreciate the Pi Day run. Nice.

GFMAH – Dude, f*** that noise about the bat. Hell no dude. But yeah, I wish we had the HR data from that. Nice job plugging up the holes though.

SI – I get that. Although my workout on Friday was cut short, I enjoyed the extra sun. Missing that warmth and ability to just wear shorts and a singlet.

Urban – Solid workouts and mile!

DietBacon – That sounds absolutely brutal. I wouldn’t be doing anything the rest of the day other than stuffing my face.

Coach Jeff – Nice looking week! Way to get specific for Boston.

Th3bt – Glad you’re on the mend. My mileage hasn’t been as consistent as I wanted either. Injuries suck man

RunGuy – I think you can hit the 31:30, but even if you don’t, sickness can jack you up for awhile. So don’t pin too much hope on it. But I think you can do it.

Cocoon – How did the 8 sec hills feel? I’ve been meaning to try those, but I’m hesitant. Nice week overall though

Also something I thought about the other day, we should make an RRTT club and put together a team for club cross. It’d be the most hodge podge team ever, but it would be cool to put faces to handles

@JamesTheAmateur

Honestly, you should be proud of every bit of training you can get in. I am a grad student myself and sometimes really struggle with all the responsibilities that come along with it. I can’t imagine what it must be like having two kids as well. Keep it up!

TheStoneCutter - I know what 5k that is, was going to go this year but will have to next year. bunch of guys I know went this year.

BornAnAxolotl - 24 6'3" 155, somebody who looks like me. It does seem silly to do 24 400s the thursday before the race (idk if this is a 'goal race' or not). Even if they were a slower pace

jot quill - great job in the HM, glad the mileage is paying off

darkwave - sorry about the stomach woes, sub 1:25 is still solid with that issue.

Still Improving - The daylight has made a difference, glad you used it as an excuse for mileage PR

JamesTheAmateur - I'd say your training is coming along well, nothing wrong with adjusting a workout on the fly

Male, 25, 6’4”, 152lbs

PRs: 4:54 (mile), 16:56, 1:18:00, 28:01 (8k 2015), 2:47:14 (all 2018 but 8k)

Goal: disregard pain, acquire fitness

Tu - 6 @ 8s

Wd - 4.25 @ 7:30s

Fr - 3 @ 7:50s

Sa - 7 @ 7:45s

Su - 5 @ 7:30s

Total - 25

Some good racing on the thread this past week, gj everybody. Only inklings of foot pain this week so will continue to move, 25 this week, 35 next week. Got to run with LancRunner on tuesday which was cool. Somebody will have to ask statfanatic how the 4M played out. All my runs but tuesday were with the fiancee (37miles, 7:43Ave, 1272ft elv gain, no workouts).

Dont know how many follow the pro scene but, the Olympic Trials standard change seems crazy, will be interesting to see how it plays out. The diamond league change (3k longest event) also is a shame. I missed NYC HM stream which is a shame because it seems like it was a sprint to the finish.

Finally getting around to posting... traveling this week, so I'll be ducking in and out, but will do my best to get some comments up this week.

Me: 35 year old just trying to break 17 in the 5k

Had a good week of some quality workouts, but ended up with an altered workout on Sunday. Still got all my work in. Moving onto Phase 3 in Daniels this week, which will move away from the R work as the primary and on to the I.

M - 6 miles at 7:43 - felt dead

T - 2 up, Q1, 2.15 down (with RS... nice to run with someone)

Q1 - 4x200, 2x400, 800, 2x400, 4x200 at R pace

R paces reps:

200s - 34, 37, 36, 37

400s - 74, 77

800 - 2:36

400s - 74, 73

200s - 33, 36, 35, 34

W - 5 miles at 7:55... had nothing in my legs after Tuesday

Th - 2 up, Q2: 3x2mile at T, 2 down - 2 mile splits were 12:00, 11:49, 11:51. Felt strong until the end.

F - 12 miles at 7:48. Was a slog, but did this because i was traveling Sunday and it was 75 degrees out. Was nice to feel warm.

S - 4 miles at 7:53. Was so windy, just took it easy and got 30 mins in.

Su - 1.5 up Q3: was supposed to be 5x1000 at I, ended up being 2x1000, 5X600 at I. I just couldn't hold 5:30/mile pace for 1000 at the end of this week. Think i was just too fatigued. But still got the work in, which made me happy.

Splits were: 3:26, 3:27, 2:03, 2:04, 2:03, 2:03, 2:03.

So overall, not a bad week. Wish I could have hit the 1000's on Sunday, but i'm not broken up about it.

As I said, I'm traveling this week on the West Coast, so we'll see how I do staying with my training. I'm hoping for the best. In fact, heading out for a morning run now before heading into the office!

Have a great week everyone, more later!