M: 6M
8:49, 8:15, 7:59, 7:54, 7:30, 8:08 + 6 x 100m strides
890v3: 70M
T: 9M
8:56, 8:36, 8:27, 8:17, 8:05, 8:12, 8:02, 8:29, 8:52 - HOT.
890v3: 79M
W: 3M
8:57, 8:49, 8:45 - HOT. Tired from yesterday.
MR10 (W): 169M
Th: 5M
9:07, 8:24, 8:01, 8:07, 8:08
890v3: 84M
F: 3M
8:53, 8:42, 8:46 - HOT
890v3: 87M
S: OFF
Su: 4M
7:31, 8:35, 8:55, 8:22 - Not sure what happened with that first mile. My GPS beeped way too early. Mile 3 I stopped a couple times to look at a pond.
890v3: 91M
Week: 30M
I have come to terms with the fact that summer is back and it's going to be hot and wet and rainy regularly. There's no way I'm going to be able to do any real speed work in the evenings so I think I'm going to have to bag any serious races for a few months.
I'm going to just focus on building a new base and bringing up my mileage. Those two weeks at 50 miles initially seemed like a lot of miles since I've aimed for that before and only achieved it one time. But after running it and taking a small break I want to use that as a new normal. I've been trying to get into AM runs and it's been hard since the weather has been cool until recently. I think the heat is the impetus I need.
Anyway, I hope everything with you is going well and want to say "Thanks!" for all your continued coaching. I want you to know that I appreciate everything you have done to help me.
Sounds like a plan. That heat can be brutal.
ReplyDeleteLet me know if you are interested in a little block I've developed for myself. It involves an exercise bike (or real bike) and sprint training. My goal is to improve my speed, range of motion, and form through sprint training while retaining aerobic capacity on the exercise bike. (typical workout would be about 400-600m total {3x200 or 4-5x100 or 6-8 x 50m).