It is kind of pointless to write weekly goals for a week that has already been run, so here it is...
Sun-easy 7.2 (53:25)
The plan was to run long tomorrow because the weather was supposed to be better.
Mon- off
Exhausted and felt like shit for the better part of the day. Oh, and by the way, the weather still sucked...
Tues- easy 7.2 (53:41)
Thought about going longer today, but my hamstring has been tweaked a bit lately and was acting up. Still tired.
Wed- off
My right hamstring has a definite knot in it. Spent the evening working it out.
Thurs- 2up, 18:14 tempo 5k, 2down
At this point in the week I need a workout. Ike called and said that he was tied up at home and couldn't run today so I swapped the midweek and the Saturday workout. The Daniels plan calls for some longer tempo work in phase 3 so I thought I would see where I was for a 5k at threshold on the track. I also thought this might be a little gentler on my hamstring (which went away during the warm up). I felt solid for the whole effort and it was actually difficult to keep it in check for the last mile. I managed to keep the average HR at 160bpm and hit mile splits of 5:47, 5:52, 5:54. Which leaves me wondering where I am when I loosen the reigns...
Fri- easy 7.1 (53:02)
Sat- 2+up, 4x1200@I pace w/800jog rec, 2+down
Ike's got a nagging injury and decided to run easy instead. With two days off, I really didn't want the quality to suffer like the mileage has this week so I needed to get the intervals done. I went out a little quick on the first one as always, but settled in after a lap. The second one was a little tougher and I was definitely missing Ike on number three. Now after three I was pretty happy, but had conversations I've had over the last week with both Ike and Folsom floating around in my head. My legs were a bit fried going into number 4, but I wanted to push the envelope a bit. I max out around 180bpm so anything 170+ is decidedly uncomfortable. I managed to hit 170 just before 400m on the last interval and by 600 I was at 173-174bpm. We will see what this translates to next weekend.
splits: 4:01, 4:00, 4:01, 4:00
Weekly Recap...
While the mileage was down, the quality didn't suffer. It is always nice to have people around to remind me that in the long run this is probably not a bad thing. Two more weeks of intervals and then on to the final phase.
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