Week 7 of the Speed Phase

Goals for the week:

Total Mileage 75.

Monday: Easy.
Tuesday: Track.
Wednesday and Friday: easy miles @ 7:20 or slower. 6 x 30 sec @ 5:40 pace on Friday
Thursday: Tempo run: 2 x (2 miles @ 6:20, 1 mile @ 6:15)
12 miles @ 7:00
16 miles @ 7:25

How it played out:

78 miles
2 doubles
1 rest day
2 swims totaling 3200 meters
1 deep tissue massage

Saturdays 16 miler came bright and early. We tackled some hills and my quads were definitely sore, but really felt ok on both long runs despite upping the mileage and having to get in some doubles to make up for a Monday off. Sundays 12 miler we jumped in a small local 5 mile race for part of the 12 and finished 1-2-3 holding hands and being cheesy. Most of the race was actually shaded, and despite some trail miles we got in the 12 on pace with no real issues. Feeling a lot better than I did this time last year, clearly because last year I pretty much trained right through Boston up until Johnnycake, before a down week and jumping into marathon training. This year it feels like I am just starting to get into a groove after some unplanned rest, and some time to re-build fitness.

Johnnycake is coming up on Sunday and it will be the first real comparison of fitness versus last year. So hopefully this week continues to go well, and hopefully I'll have a good race on Sunday to boost the confidence before closing out this speed phase and moving into marathon mode!

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