Weekly Run Down-Week 4 Speed Phase

Not my brightest week ever between work getting insane and doing a 13 miler late Wednesday (had to run home because the last bus had long gone by the time I left work) and following it up with the tempo the next morning early. Had intended for that Wednesday to be a double. Just a mentally and physically exhausting week. You'll have those sometimes!

Goal for the week was:
Total Mileage 75.
Tuesday: Track.
Thursday: Tempo run. 6 miles 2 x (2 miles @6:25; mile @ 6:15).
Long run: 14 miles @ 7:30 - 7:40
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:10 - 7:30.

How it played out:

77 miles for the week (totally spaced on the easy day strides and forgot to do them)

Monday-7.5 miles 7:55 pace
Tuesday- 10 miles with track
Wednesday- 13 miles 7:13 pace (this felt like a tempo, just mentally exhausted)
Thursday- 8 miles with blown tempo
Friday- AM 4.5 miles 8:30 pace
Lunch 8 miles 7:52 pace
Saturday-14 miles 7:28 pace
Sunday-12 miles 7:08 pace

Key Workouts:

Track:

Coach took it "easy" on us as a reward for doing well in the 10k, so less distance, more rest, but faster pace.

2*800 with 4 minute rest targeting 2:40-2:45 followed by 12*200 jogging 200/sprint 200 targeting 39-40. Workout went well and I tried to work on getting up on my toes a bit.

02:39.3

02:39.1

00:38.6

00:38.4

00:38.8

00:39.1

00:38.5

00:38.9

00:39.0

00:38.8

00:38.7

00:38.8

00:38.4

00:38.1

Tempo:

Blew this one, I knew going into it it might be rough, but was hopeful that I would surprise myself. Racing 13 miles home later at night is apparently not an ideal workout before a morning tempo run.

First three miles were successful, then turned back into the wind and couldn't get the pace down. Took a 1 minute jog and did the 4th mile in 6:33, couldn't get my form or breathing to relax so I took a 2 minute rest then did half mile at 6:45 pace and called it, just couldn't push myself any harder.

(6:22.11, 6:25.14, 6:16.58, minute jog, 6:33.91, 2 minute jog, half mile at 6:43 pace)

Long Runs:

3 long runs this week probably wasn't ideal. Wednesday night felt like a 13 mile tempo although it's flat.

Saturday ran a nice hilly course in the afternoon (late girls night out Friday followed by an early morning appliance delivery) targeting 7:30 to 7:40. The downhills thrashed my quads but it was really a pleasant run.

Sunday thought it would be ugly but ended up having a great conversational run with the club and was on the faster side of the pace I was looking for.