Monday, 3/20 - 8mi (55:22, 6:55/mi). Agriv8. Nice easy run in shorts. 2xLBS.
Tuesday, 3/21 - 6mi (43:00, 7:10/mi). ~2mi WU, 2x400m w/400m jog R, 6x40s w/80s jog R, 1x400m, ~1.5mi CD. Hard, fast workout around Como as prescribed for Jack Daniels phase II training. 72, 74, 78 for the 400s. Had some track hack and some wooziness after. Fastest workout in a very long time.
Wednesday, 3/22 - Off
Thursday, 3/23 - Off. Chisholm Trip.
Friday, 3/24 - 6.5mi untimed. Ford St. Loop w/SLL & Sunna. 1xLBS.
Saturday, 3/25 - 16mi (1:56:46, 7:17/mi). Griggs-->Summit-->Washington-->Ford. Early mile in 7:15, last mile on the river in 6:53, slower on trails and finishing up Summit. Felt strong the whole way. Great run.
Sunday, 3/26 - 3.5mi untimed. 1xComo + xtra. Legs felt very dead. Not surprising. [40mi / 5 days. 136.5mi so far in March.]
Monday 3/20: 10 (72 min). Fine.
ReplyDeleteTuesday 3/21: 6 (43:30) Also fine.
Wednesday 3/22: 10 (72 min) 3.3 mile tempo run. Twice around como, 10:44, 10:13. So, 6:30s on the first loop, 6:10s on the second. Felt good- definitely working on the second loop, but pleased with the results.
Thursday 3/23: off. Best workout of the week.
Friday 3/24: 4 Easy. Rushed.
Saturday 3/25: 16 (1:56:45) with tom. And that was good because I was feeling it by the end. Felt great through about 13. Then it was less good.
Sunday 3/25: off. Left knee a bit achy after the long run.
Week: 40. March so far: 137.5. Just because.
Looking solid fellahs. I'm too lazy to reproduce the log here, you can peep that shit on Running2Win. 516 for the month of March, 122 in the last 7 days. 9 more days to the completion of Project Ramp-Up, seems to be going well. Harbsepar.
ReplyDeleteHappy Mother's Day to Krunchtime. Wrapped up a decent week at 96. Been coming in around 80 since completing Ramp Up and finally started feeling fresher again early this week. Been pretty consistent with 1-2 hill workouts each week and a 20ish mile long run. Got in a few flat workouts and races as well, including a set of 24 dungeons out on the home track, which was super fun and made the name of the workout even more ironic than when it referenced the holy bowels of Stadium. Looking to freshen up over the next two weeks before plunging beard-first into an exceptionally aspirational racing season which will put a premium on recovery and racing and not much else. Bedar.
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