Cape Cod Training Update

This past week went fairly well.  I wasn't able to get in a long run, but I'm likely pushing that off toward the end of this week or worst case scenario early next week. I was still able to get in ~56 miles for the week though, so I'm happy with that. And between the two races, Tuesday intervals, and Thursday hill repeats - I would've been pushing it had I tried to get in a long run anyways.

The tentative plan for now will be to have an 18-22 mile run sometime between Friday and Sunday, and then I'll begin to taper.


trainingtrainingtraining

Sunday

30-Sep

6.0

10.0

Kerouac 5k + Calendar calls for 18

0:07:27

7.73

Kerouac 5k in 18:44.  New PR, but I'm not happy about it.  I clearly lost focus during mile 2, and the pace was slow as a result.

Monday

1-Oct

-

-

Rest

0:07:35

10

Three Hill Route at lunch. Shakeout miles after work as well.

Tuesday

2-Oct

6.0

8.0

Intervals

0:07:50

11.15

800/900x4/M800 - the 900 was 400 at 5k pace, 100 at 3k pace, and 400 at 5k pace. I had some minor issues on the 3rd 900, other than that it was a solid workout in the rain.

Wednesday

3-Oct

-

5.0

Recovery

0:07:40

11.57

Three hill route at lunch, 4+ in the evening.  Tried to push a little harder in the evening. Basically running hard on tired legs.

Thursday

4-Oct

14.0

14.0

Long Run

8.19

Hill repeats on Heartbreak.

Friday

5-Oct

-

5.0

Recovery

0

Rest day driving up to NH.

Saturday

6-Oct

10.0

14.0

Warner 5-miler

8.07

Finished 8th at a 6:32 pace - huge hill in the middle, but finished with a  5:4x mile going downhill.

Tuesday night breakdown: 800-2:50, 900-3:12, 900-3:16, 900-3:23, 900-3:10, M800-2:45