On to week 7

So I finished last week with the 2 more runs - the slow 6.5 miler on Thursday - felt good to run slow.  And my final run was the intervals on the weekend: 800 at mile pace - probably around 2:50 - then one minute jog - then 2x400 at mile pace with 30 second jog.  Very difficult - nice mile 'simulator'.  I was under 1:30 on the 400s - but I honestly don't remember.

Today I was pumped to do some nice and easy 4x800s.  Easy - except for the heat.  mid 80s felt like 120.  The first 2 weren't bad - but the third one sucked.  I think i may have run further than 800 - pretty delirous by that point.  Did a bit of a walk and then tried to kick out the next one.  Skipped the 2x400s - as i was a little worried about passing out.  Feel like shit now - but need to walk Tulip and clean up the dinner mess.

Will try to do a bit of a long run Thursday morning.  only 6x200s sunday - but I'm giving up thinking any of these are easy.

Speed week 6

This is my 6th week out of 8.  Going pretty well today.  I did my 2 mile tempo at 6:36 and 6:31 - improved over my previous two attempts - and negative splits.  It was pretty muggy out today as well - had to go shirtless.  Left calf is a little sore - more from Sunday's track work than anything.  I'll try and do a slowish 6-7 miler on Thursday before my last tough track session Sunday.

Interval week

With Ragy all done - it was on to another speedweek.  I started Monday after 2 days off with 10x200s in the morning.  The pacing was 41-43 per half-lap.  Right around goal pace - and then a nice easy Monday.  I ran some easy miles Wednesday and Friday morning before my conference in Cambridge.  Today was the capper: 2x800 at 2:51 and 2:54 - really difficult recovery after these.  Super humid this morning.  Then 2x400s - which felt almost impossible.  About 1:30s - so slower than i wanted.  I took way to much time to recover - and then did 2x200s around 41s - so a bit better - but man that was one tough workout.  Mile pace intervals in the humidity are no joke. 

Tuesday is my next 2 mile tempo.  Then next Sunday is another real hard workout.  Less miles - but also less recovery.  Hopefully the weather is a little better.

More speed work and a crap ton of miles

Ramble is in the rear-view mirror, and I've manged some hard speed sessions the last two weeks.  The Tuesday after the race I did 6x300 - this was probably the easiest one to hit my marks at.  Easy morning laps down at AhS.  I did a 6.3 miler Thursday, then 2x800; 4x200 workout last Saturday.  The 800s felt easy at 5k pace.  And the 200s felt doable. 

This tuesday brought pain.  6x400 at mile pace.  The morning was foggy and cool - and nobody was around at 6:30 at the track.  I started these out at 1:25 (5:40 pace); but they crept up to 1:28-1:29 for the last 2.  The one minute off just makes it hard to recover.  My next interval session in Monday 10x200s - which should be pretty doable.  But then, next weekend is a 2x800 at mile pace stuff that is a bit frieghtening to think about.  Those are followed by 2x400 and 2x200s.  Ughh. 

In more fun news.  Yesterday I did my mercenary legs for RagnarCC.  Since I had to be back early saturday - i did leg3 (10.8 miles) at 12:15 yesterday; then leg 10 (van 2) of 4.6 miles at 6pm (hotdog fueled!); then back to van 1 for leg 15 (4.3 miles) at 9:30 at night.  The 10.8 miler was hot and hilly and hard - but overall pretty doable.  The run at 6 was the hardest - legs were not expecting another 5 miles at that point - but the pace wasn't bad.  The night run was slower - but footing and directions are more of a challenge - and the legs felt a bit loser.  Someone will have to pickup my 3 miler leg (#27) - probably about now.

Overall - over 19.5 miles - so a good bit of training - although i'm not sure if that really adds up to anything useful.  If I'm smart - i'll should try and keep that long run mileage up every 2-3 weeks so it's not a total shock when i have to 13 in July to start marathon training.