Starting on Monday, I decided to sleep in a bit till 7:00 am and take the day off of running. This was planned, as I usually take one day off every three weeks. This week only called for two basic workouts, which would take place on Wednesday and one in the middle of the long run on Sunday.
Wednesday's workout was a somewhat complicated 3 mile tempo, 3 mile tempo and a final 2 mile tempo all with 3 minutes rest in between each tempo run. As usual, it was done on the river. Now, at 5:30 am it's starting to become hard to see as the sun doesn't rise this early anymore... This week wasn't too bad, but I'm sure the weeks to come will be pitch black as we're running our tempo runs. Nevertheless, it was a good workout with times of (5:30, 5:23, 5:16) for the first set, then (5:16, 5:14, 5:24) for the next 3 miles, followed by (5:16, 5:19). I usually slowed down on the last mile because I felt that I didn't need to push it and was really relaxed. The next few days were just mileage and recovery with some strides here and there. Sunday's workout was tough, but much needed to simulate the marathon. It was a 22 miler with about 3 1/2 mile warm up, followed by 2x2 miles at tempo pace with 2 minutes in between, then 10 miles easy and another tempo of 3 miles... Those splits for the tempo portion were: (5:14, 5:16), 2 minutes jog rest, (5:10, 5:20), 10 miles medium-easy effort, (5:14, 5:16, 5:22). Now, that was one of the toughest workouts I've ever done.
All and all, this was a great week filled with crazy workouts that make me want to stay in bed, but force me to rise to the occasion and stay the course!
Mon - Off Day
Tue - am. 10 miles easy
Wed - am. tempo run: 3 miles, 3 miles, 2 miles w/3min rest (5:30, 5:23, 5:16) (5:16, 5:14, 5:24) (5:16, 5:19) total 13 miles/ pm. 10 miles easy
Thur - am. 10 miles easy / pm. 10 miles easy w/3x strides
Fri - am. 8 miles easy / pm. 12 miles easy
Sat - am. 9 miles med / pm. 10 miles easy
Sun - am. 22 miles w/2x2 miles at tempo (5:14, 5:16) 2 min jog rest (5:10, 5:20) 10 miles med/easy 3 mile tempo (5:14, 5:16, 5:22)