After running Houston last Sunday, this week was a bit of a balancing act for me. I was balancing recovering from Houston,
Preparing for Boston and scoring some points in my local race series.
60 miles total with one day off, one day of doubles (6 and 6), one 11 miler, a low key 5k yesterday and 18 in the hills today
Ran 16:04 for the 5k but just ran for position and points. Went with my competition through 2 miles (5:10, 5:15) then applied pressure over the third mile (5:03) to secure my 2nd place finish.
12 weeks until Boston, I will now shift from a vo2max focus to an LT and volume focus.
smart to take that down week. nice long run too, although if your GAP on strava isn't at least a minute per mile faster than your actual pace, it wasn't a hilly run. jk
my week, my best of the last 11 weeks since I tapered for my 50 miler that I didn't end up starting back in November.
M 8.6 easy w/ strides. felt good on the strides for the first time in a while
T easy 6x(2min on, 1min easy/moderate). better than nothing.
W 8 easy
Th 8 easy
F 8.7 easy w/ 10x20sec strides in last ten minutes
Sa 18.8mi on hilly trails, 2:28 with 3400' climbing. hard run, felt great. fast considering the terrain
Su 12 easy with a bit of moderate running in the last few miles. felt pretty good
total 72 miles, 8h47m and 5000' vert for the week
I skipped my tempo run on Friday when I agreed to do my long run on saturday with a local pro trail/ultra runner. I knew that I'd be hitting LT effort or higher on a few big climbs so figured it was worth being rested for. Very happy with that decision as it was a great run, and very specific to the 50k I'm now doing in 4 weeks.
Plan for next week: (10k in 2 weeks, 50k in 4 weeks)
75 miles would be great but quality is more important for me. I want to get in a solid fartlek session on Wednesday plus another hard long run on Friday or Saturday. If the LR is Friday I'll try to throw in some quality on the Sunday run. I also intend to do strides more than twice next week.