Speed Phase Week 7

Solid training week for me. Legs and feet are a little sore, but starting up ice baths again so hopefully will keep any serious damage at bay. Track, tempo, and long run all went well which is nice!

Goals for the week:

Total Mileage 70 - 75.

Tuesday: Track.
Thursday: Tempo
2 days @ 7:20 - 7:40.
2 days @ 7:40 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
Long Run: 14 miles @ 7:10 pace.

How it played out: 75 miles

Mon-Rest
Tues- AM- 3 miles 7:53 pace, PM track 12 miles
Wed- Lunch 9 miles 7:35 pace, PM 5 miles trails 8:18 pace with 4*100 strides
Thurs-10 miles 7:00 pace with tempo
Fri-8 miles 8:20 pace
Sat-14 miles 7:37 pace
Sun-14 miles 7:05 pace

Key Workouts:

Tuesday Track: Goal 6*1000 with 2:20 rest 3:35

03:32.4

03:31.1

03:30.8

03:30.4

03:26.9

03:21.0

Thursday Tempo: Goal 3 miles @ 6:25 on roads straight into 3 miles on the track. On the track step downs working on even pacing each mile.
1st mile(1600) 6:20 (1:35), 2nd mile 6:15 (1:33.5), 3rd mile 6:10 (1:32).

3 miles on sidewalks were about 6:24 pace and the rest went well too on the track.

19:16.5

06:20.1

06:15.6

06:05.4