I am going to start updating this daily so that I do not have to remember all my runs at the end of the week.
Monday: 11.75mi (80:20) Easy run to shake out the legs from yesterday's long run.
Tuesday: 10mi (69:42) Felt really easy and I was just resting up for tomorrow's workout.
Wednesday: 11.5mi - 4mi warm-up followed by 1 mile @ 5k pace on the track, 5km @ MP on the trails and finish with 1 mile @ 5k pace back on the track. There was no rest between each segment and it turns out that the 5k on the trails that we did was actually only 2.5 miles. It was pretty cool (55F) and rainy but I felt decent. I did not really know what pace to do for the "5k" section so I used my heart rate monitor and set an upper limit of 176bpm, which is about 87-88% of my HRM (pretty much marathon pace from what I know). I hit the first mile in 5:15 w/ an average HR of 183 (only 90% of HRM), I did the 2.5mi stretch in 14:55 w/ an average HR of 177 (sadly enough, it was only 6:00 pace), and then closed out the last mile on the track in 5:14 w/ an average HR of 185. I felt really comfortable the whole way, rightly so since I ran so stinking slow, and the hardest part of the whole run was switching up the pace for the last mile. I ended with a 3mi cool-down and 6x100m strides. Rest up tomorrow.
Thursday: 11.75mi (83:05) Same route as Monday. I felt great the first 8 or so miles because it was sunny, warm and I just felt good. However, as the run went on I sweat so much that chaffing became an issue and the run went down hill. Overall it was a great run because I am starting to feel like a runner again but I really need to cut my weight.
Friday: 10mi (62:15) I felt really good from the start today and let out the reins a little bit to get the legs going. I covered the first 5 miles in 31:47 and covered the second half in 30:28. The pace was pretty quick but I was not pushing too hard - it was much slower than LT pace.Saturday: 8.2mi (60:09) This was a really easy run and my first run with my new Forerunner 305. It seems pretty good, although it is A LOT bigger than my Suunto T6. I like the idea of being able to set up workouts based on any combination of time and distance (intervals and rests) and do them on the road.
Sunday: 17.1mi (1:59:07) I felt really good on this run other than the fact that I had some hydration issues. I usually drive somewhere to run and take fluids with me but today I ran from home and did not have access to any fluids on the run. It was not that warm out but it was pretty humid and I felt dehydrated by 9 miles. I started out at 7:30 pace for the first 2-3 miles, did most of the run at 6:55-7:05 pace and then finished the last 4 miles at 6:30-6:40 pace
This week was pretty good. I hit my highest mileage yet (80 miles on singles), I had two good workouts and my longest long run yet. Next week is going to be a really easy week with one or two easy workouts and I will only do 50-60 miles.
Plan Total: 80mi
Plan Total: 80mi