Ok, it's time for another boring blogpost.
Well, I must say I am quite happy with the way things are progressing after just completing another great week. My total for the week was 60.5 miles which is the most training miles in a week since last January ! I am hoping that continued good health and weather will allow me to keep things close to this level for awhile now although I will probably have a cut down week in a few just before the final push for Wrightsville Beach. So here is how it happened.
Monday 1-19. This was a great start to the week with a 4 x 2 mile at marathon pace with 1/2 mile recoveries. Actual pace was 8:00 so it was faster than my marathon pr. Total 11 miles for the workout.
Tuesday 1-20. I was feeling the effects of 3 of the previous 4 days of hard or long workouts so this was an easy 6.
Wednesday 1-21. This was another easy 6 but I was feeling a whole lot better than expected and the pace was a lot better than the day before.
Thursday 1-22. Thought about some Umstead hills but I had a hard workout planned with Laura for Friday so resisted and did another easy 6. First 3 slow and then progressively faster coming back.
Friday 1-23. Another awesome , hard but fun workout chasing Laura. 8 x 3 minutes at 5k race pace with just 1 minute recoveries. As usual with her, my warmup and cooldown were at or faster than marathon race pace, and the 4 middle miles even with the recoveries were at tempo pace ! Get strong or die !!
Saturday 1-24. Easy 6 from home. I was feeling the hard Friday run but still a good pace and a negative split.
Sunday 1-25. Finished up the week with a strong long run. The greenway had a lot of tricky sections with black ice from the previous days rain freezin over nite. Plan was to go easy for the first 10 and then hopefully do a progression run the last 8. The ice slowed me a bit on the first 12 but by then the ice was melted in most places and the workout went even better than expected with the last 4 at marathon pace and faster.
So another great week and of course I am still doing as much cross-training as I can. A total of 6 core workouts including double on Wednesday. 2 weight workouts at the gym and one body weight day at home.
thats it for now and hopefully I can post another good report for you next week.