I am hoping for another week in the low 50s, but the late week 5 milers will have to be a bit longer as I will be doing it in 6 days. With two weeks left before we switch to intervals I would like to get one more hill session in mid week and definitely some cruise intervals Saturday to see how some 5:58s feel.
Sun-off
Mon- easy 13 (1:36:36)
This was almost the exact same run we had two weeks ago from the overcast skies to the time to the avg HR. It felt subjectively easier and again felt I could have run further.
Tues-easy 7 (52:22)
Wed- 2.4 up, 8x400m hills, 2.1 down
I averaged 85 on these and actually felt worse this week. With 86s last week I will call that progress.
Thurs- easy 5 (37:00)
Fri- off
I didn't mean to take this day off, but I was pretty tired so I decided not to push it.
Sat- 2.5up, 4x1 mile@tempo pace w/65sec rec + 4x200m@rep pace w/ full rec, 1 down
I surprised myself running 5:55s for the miles and the highest my HR hit was 161bpm so I know it was the right pace. The 200s were what I was more excited about; I ran 36, 35, 34, 32 for these. They were a little fast, but for the first time in the last 10 weeks I felt like I was strong enough to gear down. Its just proof that our last two weeks of hills are working.
Weekly recap...
I wish the mileage had been a little higher, but I won't complain about the quality. While the motivation slumped a bit Saturdays workout was very encouraging.
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