8 x a hill w/ Ben Nephew
Hill repeats averaged between 88-91 seconds with 95 for the first and 87 for the last. Jogged the down for recovery. Last time I did repeats on this hill (12.23.09), I did them 8-10 seconds slower on average. I guess Ben makes me go faster.
Totals: 10.25 (not chasing miles today) and 77:25
Meant to be a progression. Started off strong. Blew up and out about 65% into it. Tried to keep the pace honest but it was hard. The first half was great. Legs felt healthy; stomach didn't.
13 miles in 89:23
3 x 55 sec, 2 x 70 sec, 1 x 2:35, 2 x 70, 3 x 55
The workout was supposed to be 3 x 300m, 2 x 400m, 1 x 800m, 2 x 400m, 3 x 300m but there was a meet on the track so I had to go behind it and run on the trails. The workout was still pretty good. Not the same intensity as on the track, and I think that made it go by real quick. Stomach still queasy like yesterday, esp on the cooldown. What fun. 9 strides too.
10 miles in 73:33
3 miles, 2:30 rec, 2 miles, 2:24 recovery, 1 mile
Threshold pace for all on a combo of track and trail. 3 mile and 2 mile averaged at 5:37. 1 mile at 5:25. Didn't feel as good as last Saturday on the first two repeats but I somehow turned it around for the mile and felt spectacular. A good way to end the workout. I actually felt the worst on the recovery periods and cooldowns. Ended w/ 8 x 80 yd strides and did last 4 w/out sneakers. A first for me. Liberating. Still w/ the stomach. I think I drank some of that water from that broken MWRA pipe.
14 miles in 96:51
The rest of the week...
50 minutes of biking on the indoor trainer then 4.75 miles
lifting at the gym...and the yard work begins
Easy, recovery day on trail
60 1/2 miles in 6 runs
4 1/2 core workouts (1/2 = legs/abs only)
50 minutes on the bike
1 lifting sequence
hours and hours of yardwork...beautiful weekend for it