Mon 1/30 - 5.5 miles easy (3.0 before practice/2.5 to Peacock). Drills/strides. 4x 1000m 3-hill circuit + 2x Hayleys Hill. 2.5 back to school. (11 miles)
Tues 1/31 - 5.5 miles to Frontier and back (32:20) - 6:20's way out, sub 6:00 on return. To track for drills on turf. 16 x 100m (short recovery) - 4:14. 1 mile - 6:40ish. Lower body routine. 800m cool-down. (8 miles)
Wed 2/1 - Easy long run with girls. Ran with Ellen. 8:00 pace first 4 miles, then picked up. 7:15, 7:01, 6:49, 6:50, 6:33 on way back. (9 miles) Upper body routine.
Thur 2/2 - 5 miles before practice (31:15), 3 miles easy with girls, to track for 40+ min core circuit. 2 miles easy for cool-down. (11 miles)
Fri 2/3 - 9.5 miles total (easy first 4/steady last 5.5) - 58:30 total - 8 x 100m strides. (10 miles)
Sat 2/4 - 2 miles easy WU, plus drills & 4 strides, 6 x 1200m at threshold pace with 60 sec jog rest - 4:02, 4:01, 4:03, 4:02, 4:02, 4:02 (VDOT threshold pace for 4:30 1600m) on track. 2 mile CD. Arm weights and pull-ups. mid 30's temp with light wind. (9 miles total).
Not real sure what kind of shape I'm in. Pretty sure I could run at least a low 4:30 mile right now which is why I set my pace today for low 4:00. Felt nice and controlled the whole way. Starting to feel like I'm getting into pretty good shape. Left hamstring a little sore, but not bad. Got to make sure I start taking care of my calves as I have a history strains come early outdoor season.
Sun 2/5 - Easy 50+ min run through Turnberry and back. Felt really sluggish today for the first time in a while. Likely a mixture of Sat workout and weekly miles. (7 miles)
TOTAL FOR WEEK = 65 miles. Finally over 60 for the first time since maybe last summer. Feeling healthy, fit and enjoying the feeling of a solid week of training. Looking to sign up for a race soon, just for a challenge and for experience, as I've raced so few times over the last few years. Thinking Shamrock Shuffle, but would like to do something before that.
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