I titled this weeks blog need for speed because I had some really good fast runs this week. My tempo run wasn't really tempo haha, it was more of an 8 mile sprint. I was just feeling good, and I basically went all out for 8 miles. I dont know how fast it was but I would guess mid 6's.
My track workout on Saturday was awesome. Comparing my times on the mile repeats to 2 weeks ago is like night and day. I dropped so much time overall and on the last one. To be fair, I did only run an easy 5 miles on the previous day, so I may have been a little more rested than last time. Still, I had that "easy speed" feeling, which is a sign of being in good shape. I did 4 x 1 mile, with a half mile easy in between. My times were 1)5:45, 2) 5:50, 3) 5:44, 4) 5:30. I dunno what happened on the second one, but it was good to get out and go fast from the beginning. Next week is 800s again, and the week after that I will either to 5 x 1 mile, or I might do a 10k race.
Today was the long run, and I only ran 15 miles. I was hoping to get 18-20 in, but my legs were just giving out towards the end. It definately is not ideal to go back to back on the track workout and long run, but I don't really have a choice because of my schedule. I guess I could go the long run first, but I think that would be even worse. Typically though, I do the long run in the morning... so maybe doing it in the afternoon, particularly as it becomes warmer, will give me an extra half days rest. Monday is usually an off day or easy day so that actually may not be a bad idea.
Overall, I was pretty happy with the week. The mileage dropped a little, but the quality of the runs were much better. Took an ice bath after the long run today, and the legs feel good.
Total this week: 53 miles
Monday - rest
Tuesday - 13 mile medium long run (1 hour, 31 mins. Avg HR: 144, Max HR:172) + core
Wednesday - easy 4 miles on treadmill + weights
Thursday - 8 mile tempo run
Friday - Easy 5 mile run + plyometrics
Saturday - 8 miles total (4 x 1 mile: 1)5:45, 2) 5:50, 3) 5:44, 4) 5:30)
Sunday - 15 mile long run
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