10/14 Holiday - off from work. Warmed up 25 minutes, stretched out, a few drills, 4 x 1600 cruise interval pace on 2 minutes recovery. 23 minutes back home. Felt great! 11 on the day.
5:22
5:18
5:17
5:12
10/15 - Easy 57 minutes on the trails at Weir Hill. Aerobically lethargic but legs felt generally good.
10/16 - Easy 30 minutes on trails. Standard lift session at the gym.
10/17 - Off
10/18 - Steady 79 minutes on trails. Felt slow, ran slow!
10/19 Off
10/20 Tempo workout - 3 miles up, 6:45, 6:29, 6:14 then rolled into a 4 mile pace run 5:21, 5:28, 5:24, 5:25. 1 mile down to catch the Pat's game. Originally planned to target 5:40 so I ran too hard to call this a tempo. But... I felt good, could have pushed on for another mile or two, and legs are no worse for the wear. Loving my NB 1080s!
Low mileage this week. Looking to run 55 miles this coming week which sounds low to me but is probably a reasonable place to be for now. I need to do more core workouts and continue to incorporate speed and tempo efforts. Eventually I'll do a real long run.
Winter is coming.
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