10/19 to 10/25: Mile Training

With the Pub Series wrapped up, this week began my training for the mile.  I have something like 8 weeks until the first BU mini meet, and the plan is to race at two or three of those meets.  But, between now and then I need to mold myself into a miler.  The mileage I've been running since April should serve as a solid base, and now I'll begin some challenging interval workouts with the intention of first getting some leg speed back, and then working on my speed-endurance (I think that's the correct term).

Hey here it is, whatever you want PAL!:

19-Oct		Paddy's Shuffle 5k		0:05:33		12.50		13th place in 16:37. Backed into 5th place in the Pub Series standings. EDIT: no I didn't…
20-Oct		4HillRoute/Easy		0:07:45		16.62		AM: 4 Hill Route. 8m at 7:45ish. PM: Commute home + 6x10s Hills.
21-Oct		Easy/Intervals		0:07:29		19.03		AM: Around the Charles at lunch 4m at 7:29/mile. PM: (800/1000)x3. 1000 split into 5k/mile/5k pace. One of the toughest workouts I've done in a while.
22-Oct		Rest/Easy		0:07:30		7.14		AM: Rest. Left foot ok, but want to be 100% as soon as possible. PM: 6m+ at 7:30 + 8 short hill sprints.
23-Oct		Easy/Intervals		0:07:45		16.24		AM: ~4m commute at 7:45/mile. Cut a little short due to internal distress. PM: Commute home + 200x15 @ mile pace.  I was a little uneven with the pacing, but I primarily wanted to maintain a smooth and strong stride.  My foot was OK. Average 34.94s and 1:38.5 for the rest.
24-Oct		4 Hill Route		0:07:40		6.38		4 Hill Route during lunch.  Took it easy - the left foot was pretty uncomfortable.
25-Oct		Easy		0:07:32		4.81		Just easy around the Charles. I started to do some Poplar strides, but the foot was just a bit too tender. Not worth pushing it.

Tuesday Splits:

800-2:42.11

1000-3:22.58

800-2:44.46

1000-3:20.58

800-2:43.72

1000-3:19.76

Thursday Splits:

200-34.69

rest-1:47.38

200-37.73

rest-1:52.05

200-36.10

rest-1:30.92

200-35.65

rest-1:28.52

200-36.29

rest-1:37.69

200-34.92

rest-1:36.59

200-35.12

rest-1:38.51

200-34.65

rest-1:44.18

200-35.06

rest-1:42.66

200-34.17

rest-1:35.22

200-34.10

rest-1:35.46

200-33.62

rest-1:37.31

200-34.48

rest-1:32.83

200-33.94

rest-1:39.49

200-33.63

The intention was to average about 90 to 120 seconds of rest, so that's why I included all of that. It's pretty annoying to look at, but I think it gives a better idea of how the workout went.  I felt pretty good, but my left foot was a little uncomfortable with the banking. I think that might have contributed to the erratic pacing.

Total: 82.72