Week #2 in the books

I'm still kicking myself for the poor long run last week, but overall I'm happy with the results.  I had two consecutive 19-mile weeks while recovering with bronchitis, and to rebound with 40+ miles feels good.

This will be the first full week where I'm really back on my training schedule, but at this point I'm still planning on altering the schedule a bit depending on how my legs feel.  Hopefully I won't need to, but I'd rather not run myself into the ground this early in the process.

Week#2:

Scheduled

Mileage

Day

Date

(min)

(max)

Description

Pace

Distance

Notes

Sunday

8-Jan

-

3.0

Or cross training/soccer

0:08:01

3.2

Ran Raleigh the dog for an easy few miles this afternoon.  I was a little bit tight from yesterday's run, and felt good after an easy jog.  Also had soccer for some more good cardio.

Monday

9-Jan

7.0

9.0

w/4m at half marathon pace

0:07:18

10.02

Very sore quads when I woke up in the morning, but I felt really good once I started running.

Tuesday

10-Jan

9.0

12.0

Medium Long Run

0:08:11

11.04

Quads still very sore, but I was able to keep a relaxed pace and get in some good mileage.

Wednesday

11-Jan

-

5.0

Recovery

0

Rest

Thursday

12-Jan

3.0

7.0

Speedwork

7.28

800/1000/1200/1000/800/400/400 with a warm up and cool downs.

Friday

13-Jan

-

5.0

Recovery

0

Rest

Saturday

14-Jan

14.0

17.0

Long Run

0:07:47

16.2

Nice relaxed pace.  Felt good, but still need to refine my routine for the night before/morning of a long run.

Monday splits: 7:33, 7:13, 7:08, 6:57, 6:34, 6:49, 7:54, 7:10, 7:54, 7:45.  Felt good once I got moving, but had to navigate some traffic lights to cross the bridges on the Charles.  And if the headwind on the Charles is already this cold, I may need to look for another route very soon.

Thursday night speedwork: 2:44, 3:40, 4:27, 3:41, 2:55, 1:19, 1:14.  The group I run with has much better runners than myself and, without thinking about it too much, I ran with them for the first 800, which ended up being a little too fast for me.  I settled into a better pace for the remainder and was able to finish strong with the 2 x 400.