9/16/19 – 9/22/19
9/16 – 3 W/U, 3x(4x200m) FR (33 avg., last one in 29) w/ 1:00 rest between reps, 2:00 rest between sets, 1.2 C/D [5.6 mi]
Description: Nice, short workout to work on form and efficiency at 800m-mile pace. I felt unbelievably smooth at 33 second pace; thought I was running 35’s.
9/17 – A.M. 4.4 E in 33:33 (7:41/mi) ; P.M. 7.9 E in 57:44 (7:21/mi) [12.2 mi]
Description: Low 7’s felt downright blissful. On another note, I’m going to stop obsessing about achieving round mileage numbers; it’s not worth the hassle of doing a strict out-and-back for every run.
9/18 – 2.4 W/U, 5 M in 31:08 (6:13/mi), 2.3 C/D [9.6 mi]
Description: Original plan was a threshold run, but my legs wouldn’t let me reach the requisite heart rate, so I stuck to marathon effort.
9/19 – A.M. 4 E in 31:10 (7:47/mi) ; 8.3 E in 59:42 (7:14/mi) [12.3 mi]
9/20 – 2.3 W/U, 6x4:00 H (5:36/mi) w/ 3:00 E between reps, 2.3 C/D [10.7 mi]
Description: Did this instead trail workout instead of 1K repeats @ 5K pace on the track. Loose surface slowed me down, but the lessened impact forces and beautiful scenery were worth the sacrifice.
9/21 – 16.6 L in 2:00:58 (7:16/mi) [16.6 mi]
Description: Farthest I’ve ever run. Felt amazing; heart rate stayed low. Ran out on the Chessie for one hour before turning around and heading back the way I came.
9/22 – Rest (sick with head cold)
Total of 67 mi