6/7-6/13

This was a pretty hard week because I ran 81 miles, did three hard workouts and did my first 20+ mile long run. I am not sure how often I will run that long, but I wanted to see if I could do it at this point in my training. The hard workouts were a 5km tempo run in 16:12, hill repeats and a 10km steady-state run in 34:33. I am going to shoot for 80-85 miles next week but limit myself to 2 hard workouts.

Monday: AM - 3mi (20:56) Easy run at work. PM - 10mi (66ish) On Wednesday we are going to run hills and I wanted to get something fast in so I did a 5k tempo run tonight. I got out of work late so I did not make it back to Nashua for the Mine Falls Park Trail Race tonight so I ran the tempo run on the track. This worked out well because I was not sure about pace and running it on the track allowed me to get splits. My goal was to hit 5:20 pace for the first two miles and then run what ever felt good for the last mile. I was still feeling pretty tired from my long run and my legs were heavy but I settled into 79 sec/400m pace after about the first mile and split 5:15, 10:29 (5:14), 15:34 (5:05), 16:12 (:37). The first two miles were very comfortable, although not really that smooth, but I was working pretty hard on the last mile. I feel like I could have held 5:10-5:15 pace for another mile or two but I did not want to over-do it tonight. I did a three mile warm up (20:47) and a four mile cool down (28:52).

Tuesday: AM - 8.2mi (59:49) Slow recovery run early in the morning, PM - 6mi (41:57) Easy run.

Wednesday: AM - 3.3mi (24:20) Easy run to loosen up the legs, PM - 11.9mi (1:20:24) I warmed up by running 4 miles to the school and then we went to a hill close to Nashua South to do repeats. I think that the hill is about 1/5th of a mile long. The workout was 5 sets of 1/3, 2/3, all the way up and then a 100 meter stride at the bottom of the hill. The total workout added up to about 3.5 miles. I cooled down by running 3.5 miles home. I did one of the miles at MP (actually, I only hit 5:55 and felt like crap) to flush out the legs. I felt really tired today and my legs are beat up a bit so I am going to go really easy and short tomorrow.
Thursday: 6mi (44:13) I bailed on doubles today and did a really easy run. I was feeling over tired today and I have a steady-state run tomorrow so hopefully this will help.
Friday: 12mi+ (80ish) Instead of doing my standard 10 mile steady-state run I decided to do a 10km stead-state run on the track to mix things up. The main reason I did this was that I wanted to run a bit faster than the road run, even if I cut the distance. I started out with a 3 mile warm up and some strides. After how tired I felt yesterday I was not sure how I would feel today but things went pretty well. I wore my heart-rate monitor and set my HR alarms to 165bpm and 176bpm (170bpm should be roughly MP for me with HRM = 205bpm). My splits and HR were:

Mile Split Mile Split Avg. HR
1 5:35 5:35 166
2 11:06 5:31 170
3 16:39 5:32 171
5k 17:20
4 22:07 5:28 173
5 27:38 5:30 174
6 33:12 5:33 175
10k 34:33

I guess that looking at the HR it was steadily increasing over the run, so it was a bit faster than "steady-state". I finished with a strong 3 mile cool-down. Rest tomorrow.
Saturday: 0 - I just did not get around to running.
Sunday: 21.1 (2:33:33.) This was a pretty tough run because I did not have anywhere to get fluids on the route that I ran and it was 4 miles longer than my longest run so far. I decided to just take it slow and steady and focus on just getting the miles in rather than worry about pace. I averaged 7:17 pace, which is not bad for this long of a run.

Completed: 81.5mi

Plan Total: 75-85mi