Weekly Rundown Speed Phase Week 10

Goal:

Total Mileage 60 - 65.

Tuesday: Track.
Thursday: Tempo run on roads 6 miles @ 6:20 pace.
2 days @ 7:50 - 8:20 or slower at the end of one of these days do 4 - 6 * 100.
2 days @ 7:20 - 7:40.
Long Run: 12 miles @ 7:00
Sunday: 8 - 10 miles (Race + miles) or Long run.

How it played out:

66 miles for the week

Monday-8 miles 8:30 pace with 4*100
Tuesday-11.5 with track
Wednesday-10 miles 7:19 pace
Thursday-10.5 with tempo
Friday-6 at 8:23
Saturday-12 at 6:58
Sunday-2 mile warm up 3 mile cool down with 5k at 17:50.1 PR!

Track:

Goal 12*400 at 1:24 with 60 second rests then 4*200 with 200 jogs targeting 39.

1:23.73
1:23.32
1:21.19
1:23.65
1:22.19
1:23.01
1:22.68
1:23.65
1:22.15
1:22.57
1:18.59 (NC made me do it)
1:16.05

39.67
38.95
38.30
36.15 (Once again NC's doing)

Tempo: Goal 6 at 6:20.

Another less than stellar tempo effort. Need to fix this. I don't know why but I seem to really struggle with every 3rd or 4th tempo. The new course is harder but I was just juiced after that 3rd mile/hill. *Note Wednesday's run was hilly soft surface, probably ran a bit too hard given a tempo was planned for the next day.

6:18.72
6:13.59
6:32.61 (uphill mile)
6:15.08 (downhill mile)
6:29.00 (I stopped at .5 of this mile and took a 2 minute walk break and then just ran the last 1.5 as hard as I could)
6:26.04