I have change the plan for December. I am shooting for sub 22 at the first Frozen Foote instead of running the 5k at St. Lawrence. I think that this is a better plan in that it will still be competitive and offer me good race and without the worry of peaking (which I currently don't feel like I am doing) I can focus more on the Colton 10 miler in late January. The current plan is to do an abridged Daniels plan with 3 weeks devoted to each phase in the hopes of coming into the 10 miler feeling good.
Sun- 3up, 5x4min on/3min off, down for the rest (9.2 miles, 1:03:20)
I think that I should note that a lot of my reevaluation idea came from this workout. I started out feeling ok...not good, but decent. As soon as I tried to speed up my legs were dead. I had zero snap and 6:20-6:30 pace was all I could muster for my 4 minutes on. My HR agreed with the slow pace, but I just could run any faster. This was a very depressing day considering the rest I had last week.
Mon- easy 7.7 (53:46)
I don't know what happened between yesterday and today, but this is the first run I have had since the 10k that I have felt smooth and had some snap. I put a little effort into keeping the pace down, but not much.
Tues- off
Wed- easy 10 (1:10:16)
Similar story to Monday, feeling decent. Minimal effort for 7:02s and my HR agreed with an avg of 140bpm.
Thur- off
Fri- easy 8.3 (1:00:46)
Sat- moderate/tempo 10 (1:09:03)
Ran with Folsom and instead of a workout we decided to go ten and keep the pace uptempo. The first half was comfortable, the second was tempo. The pace actually slowed a bit in the second half, but the wind was tough.
Weekly Recap...
I managed to hit 45 miles this week and I am glad that my body is starting to recover a bit. I feel like I haven't lost any fitness, but don't necessarily have access to my top gears. I am going to try one more week of steady base work and then try some hill repeats.
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