With the recovery week after 100 on 100 backing things up a little, this marks week 4 of early quality. We have gotten the mileage about as high as we want to hit for this fall so we are going to stay in the low 50s on that front. In terms of workouts, the plan is a mid week hill session of repeat quarters and most likely tempo miles this Saturday.
Sun- easy 14 (1:46:01)
Due to weather and other commitments we ran early. Ike got to Canton and we were running by 6:15. We the Pyrites loop because I wanted something a little more gentle than Peirrepont, but not without some hills. In light of yesterdays race I wasn't sure how we were going to feel and promised to keep things chill. At mile one the time was 8:05 so I thought were were well within our agreement. At about 8 I checked again and we were avg 7:31s despite the fact that we had already reigned it in a few times. We made sure that we kept it in check and I finished feeling pretty good. Very happy that 14 is comfortable again, not just tolerable.
Mon- easy 5 (37:05)
Tues- easy 7 (51:52)
Wed- 2.5up, 8x400 hills, 2. down
I wasn't quite sure sure how this one was going to go so the first couple were by feel. I ended up running almost all of them at 86. The last couple were 84-85 as I felt comfortable being a little more aggressive at that point. Ike ended up 4-5 secs up on me after the first couple. Based on the HR from the track sessions I would say this workout was just what it was supposed to be with the benefit of a little strength.
Thurs- easy 5 (36:55)
Fri- easy 5 (36:22)
Sat- 2up, 3 tempo, 4 down
Seeing as Ike was out of town I was very fortunate that Folsom was in town, well G-town anyway. I was looking for low sixes for pace and despite his nay-saying we agreed to let HR determine how fast we should be running. We warmed up for two and stopped for a quick stretch. Once underway it took a half mile at 5:50s to get my HR to the high 150s. The target was 160 so we held it there. I felt pretty good for the first two miles aided considerably by the slight downhill. The third mile started to roll with some short steep climbs and the HR climbed with it. I had to back off the pace as Folsom pulled me through the last mile, but the total time was 18:10 which I was quite happy with.
Weekly recap...
With my accidental 9 on Saturday, I hit 53 for the week. Both Wednesday and Saturday were quality days and while getting thumped by Ike on the hills doesn't do much for the confidence, running three miles at a tempo effort 15 seconds faster than I raced it a month ago has me thinking I am actually getting somewhere. Having a four mile cool down for Folsom to put things in perspective helps too...
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