Things continue to go better than I could have hoped for at this point and I am having a lot of fun in the process. I ended up with 54 miles which was actually a cut back from the previous 2 weeks of 60 and 64 ! But it was a good quality week ith 3 very hard workouts which I was very happy to do very well. Here is the breakdown.
Monday Feb. 2.
An easy 6 miles but a good pace, 8:44 average on the day after a hard 20.
Tuesday Feb 3.
10 miles in 1:23:00 or 8:18 with the middle 8 at a little better than my marathon pr pace !
Wednesday Feb. 4
A recovery day with an easy 6 but still at 8:43 pace.
Thursday Feb 5.
another easy day and short on time so I did 5 at 8:48 pace.
Friday Feb 6.
another awesome Fun Friday with Laura Frey. today was fartlek with 8 x 3 minutes with 1 minute recoveries. 5 of the 8 were under 7:00 pace and the total workout was 7 miles at 7:37 pace including the wu and cd miles. And in the middle of all that was a segment of a 22:45 5k !
An easy day with 6 a little slower at 8:57 pace.
Sunday Feb 8.
A short but intense long run, 14 miles at 8:21 pace which is 2 seconds pe mile faster than my BQ pace. 1 mile wu and cooldown. In the middle was 3 miles at 8:14 pace, 2.5 miles at 8:08 pace, 2 miles at 7:58 pace, 1.5 miles at 7:46 pace and 1 mile in 7:31 with 1/2 mile recoveries.
So another very good week which aso included 5 core workouts, 2 weight sessions and one body weight day.
I expect fewer miles and ess hard running in the coming week but I do have a 5 k coming up next Saturday for fun and a test of where things are speed wise. Stay tuned !