Training Run Down-Threshold weeks 2 and 3

Admittedly I am not always clear just what my coaches master plan is and sometimes I wonder what the benefit is of certain workouts, but it is apparent that despite my fears about my current fitness level his system is working as I am feeling more confident after that past two weeks races and workouts that despite not doing anything super fast right now I am right where I need to be leading into Boston.

Plan:

January 17th through 23rd
Total Mileage 65 - 70.

Monday: Easy.
Tuesday: 2 miles @ 6:20; 10 x 1 minute repeats @ 5:30 pace with 2 minute recovery jogs @ 7:30 pace; 2 miles (mile @ 6:20 pace; 800 @ 6:00; The last 800 is split into the first 400
at 5:50 pace and the last 400 as fast as you can manage)
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace
Thursday: Tempo run 6 miles @ 6:30

Weekend:
Case 3k and mile
16 miles @ 7:20

January 24-30th
Total Mileage 65 - 70.

Monday: Easy.
Tuesday: 4 sets of: 400 @ 5:40 pace, then slow down to 6:00 pace for a
mile. Recover between each compound set with 3 minutes jog @ 7:30 pace. Warmdown
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:30 pace
Thursday: Tempo run 6 miles @ 6:25

Weekend:
Akron 5k
18 miles @ 7:20

How it played out:

17th-23rd-73 miles

Monday-9 miles 8:04 pace
PM Hour bootcamp

Tuesday- 10 miles with workout

Wednesday-8 miles 7:58 pace with strides
PM Hour bootcamp

Thursday-10 miles with tempo

Friday- Lunch: 7 miles 9:00 pace (snow) forgot to do strides.
PM: 2 miles with strides

Saturday- 11 mi with races (3k 10:24, mile 5:20)

Sunday- 16 at 7:12 pace

January 18th workout (Kent track)
2 mile: 12:25.10
10* 292 meter laps: 1:00.12
59.65
59.80
58.85
59.40
59.67
58.40
59.88
59.75
59.65
1600: 6:15.67
800: 3:07.83
800: 3:05.60
(struggled the last two miles, but better than no workout at all)

January 20th tempo:
6:29.74
6:30.97
6:27.97
6:26.86
6:27.28
6:24.72

24th-30th- 81 miles (went a little over coaches orders but got it approved first)

Monday: 8 miles 8 minute pace
PM Hour bootcamp

Tuesday: 10 miles with workout (Akron Track)

Wednesday: AM 4 miles with strides. Lunch 8 miles 8 minute pace
PM Hour bootcamp

Thursday: 9 miles with tempo

Friday: 8 miles 8:00 minute pace with strides

Saturday: AM 10 miles with race (5k in 17:48)
PM 6 miles easy

Sunday: 18 miles 7:12 pace

January 25th workout:

We weren't really clear on where we should start the 400 meter section of our workout so we just estimated and it was probably a hair long. Other than a near collision with a walker in lane one on the 3rd set it went pretty smoothly. I didn't feel great, but got through the workout ahead of pace.

1:26.43
5:50.93

1:24.80
5:53.09

1:27.17
5:56.63

1:26.98
5:54.23

January 27th tempo:

6:23.31
6:23.07
6:24.25
6:21.60
6:25.62
6:14.03

Other than some funky searing pain in my foot for a few minutes in the middle of the run the workout was fine. Definitely glad I wasn't supposed to run faster though as it was an effort that day to get it done.

Long runs have been feeling great, probably due to the slow pace. It's nice that I can crank out a track race and go out the next day and feel just fine for a 2 hour hilly run. Definitely feels good to know that my recovery process and strength are good right now.