Below Average wrote:
7 weeks down, 16 weeks to go. The new system is starting to feel like the norm. Wife and both kids got sick this week but I managed to avoid it somehow. Good week.
M: 60 min easy, 8.78 miles, 6:50 pace
T: 20x400, 68 average, 65-70ish average rest, 11.2 miles
W: 50 min easy, 6.72 miles, 7:26 pace
Th: 2k, 1k, 1600, 1k, 1200, 5x800, 6:19, 3:09, 5:03, 3:09, 3:48, 2:30, 2:31, 2:31, 2:31, 2:30, 70 sec Average rest. 12.8 miles
F: 50 min easy, 7.41 miles, 6:44 pace
S: 13.6 miles easy, high school alumni XC 2 mile in the middle. 10:23 (5:05, 5:17) tough, narrow, hilly course. The coach wanted me to give everyone a 1 min head start. Ended up getting second by 1-2 sec. about 100 people in the race. Tough to get by everyone in the tight quarters but had fun. Hoped for a faster time but I’ve never been much of a XC runner. Not overly taxing.
S: rest
Total: 60.51 miles
Another very good week done. Next week there will be a `` periodization week`` and Phil will be scheduled to hold back a little in the workouts to let his body get some extra ``active rest`` and not too much pressure on the system. This is one of the extra possibilities with my system to get the ``periodization `` within the linear weekly schedule.