I spent most of this week trying to fight off a cold. It never got so bad that I had to stay home from school or cancel a run but I certainly wasn’t feeling 100%. My first workout of the week was my favourite “crazy speed” workout. My times were a bit slower than when I did the workout two weeks ago but it was a solid effort. I really have a love/hate relationship with this workout. It’s challenging for me to complete but I honestly believe that it’s great for developing fitness.
The other key work out of the week was the race simulation long run. My final five hard miles came out to a good average pace but the mile splits were all over the place (9:10, 8:50, 8:35, 9:19, 8:50) which isn’t great. I really struggled during the hilly fourth mile but that’s probably good practice for my half marathon in four weeks.
|17/02||8.0 mi||Speedwork: 2mi @ 8:28 min/mile (3 min),
2x1mi 7:57/8:00 (2 min), 2x800m 3:50/3:54 (2 min)
|18/02||XT||60 min on elliptical plus weights|
|19/02||5.5 mi||Tempo run (hard): 3.5 mi @ 8:31/8:17/8:16/8:15|
|21/02||11.0 mi||Race-sim long run: 1-6 avg 164 bpm, 10:24 min/mile;
7-11 avg 178 bpm, 8:57 min/mile
|22/02||4.0 mi||Recovery run: avg 163 bpm, 11:12 min/mile|
|Total||28.5 mi||YTD: 197.0 miles|