3.28 9 miles treadmill at 2% incline in 58:50.
3.29 8 miles treadmill at 2% incline in 60 minutes.
3.30 15 mile run outside looping around New Castle twice in 88:39 (5:54 pace). Honestly, I just started out at a brisk pace and said to myself that whatever pace I was running half a mile in would be what I wanted to average for the whole run. Splits were: First mile in 6:07, first 3 in 18:03, 6 in 35:51, 9 in 53:36, first 12 in 71:15, last 3 were in 17:24.
I felt relaxed and only started to feel it in my legs the last mile. This was a nice one. I would not consider it a tempo run, because it did not feel terribly uncomfortable.
3.31 3 miles am easy. 8 miles PM on treadmill (2% incline) in 52:50.
4.1 6.5 miles treadmill (2% incline) 50 minutes. I felt a little sluggish this morning. 5.5 miles outside PM in 38:22.
4.2 5 miles outside AM in 34:47. 10 miles outside PM in 70 minutes.
4.3 11 miles total on treadmill at 2% incline. 2.5 miles warm up. 6 by 1 mile repeats with 200 meter recovery jog (1:10). Splits were 5:14, 5:13, 5:11, 5:11, 5:10, 5:09, which equates to track times of 5:09, 5:08, 5:06, 5:06, 5:06, 5:05. 1.75 cool down.
This was very intense and it destroyed a workout I did back in February where I took a full 400 meter recovery. My times then were 5:19, 5:19, 5:17, 5:16, 5:14, 5:10--all of which equated to 5:14, 5:14, 5:12, 5:11, 5:09, 5:06 on a track.
So--I was roughly 4.5 seconds faster with half the rest. I was running on fumes the last two, as I am finishing up several high mileage weeks in a row.
It's been 20 weeks since the half marathon and I have stepped up my training in a very real way.
My goal heading into this racing season is to get close to 15 minutes flat for a 5k and break 32 minutes for a 10k. I'd like to think these are realistic goals, but I wont know until I start to race!
81 miles for the week.
A blog about existence and running and one man's futile attempt to integrate the two.
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