11/2 to 11/8: Feels Like Good Training

I feel a little bit like I'm training for the marathon lately as my mileage is pretty high, and I'm almost always tired. But...this was a really good week. Coming off of a 100 mile week, I was able to get in four days worth of quality. While a long run isn't really a workout, I still consider it quality - especially when it's an 18 miler.

More importantly, both workouts on the track went very well.  On Tuesday it was once again a workout that involved 1k repeats with 5k/mile/5k pacing.  We had a similar workout on 10/21 and it was one of the tougher workouts I had done in a long time - I really hurt after that surge in the middle. This Tuesday I felt like I was able to recover very very well, and I hit 3:23 on each of the three reps - even pacing is a good sign in my book.

On Thursday, the workout was head and shoulders above last Thursday's attempt at 400 meter repeats.  I owe a big thanks to TomD for coming out so soon after running 65 miles and helping me out - having him hang on my back shoulder for the 2nd half of each 400 was a huge help and making sure I didn't ham and egg it out there.  My pacing for the 400's still leaves a little bit to be desired, but I'm running lots of miles, with lots of quality - so the fractional misses aren't really bothersome.  It also doesn't help my splits when I have to dodge little kids that are walking across lane one with their eyes closed.

whatthewhat?

2-Nov		Long Run		0:07:47		18.18		Battle Road. Left foot is improving, but I still feel like I'm landing on my heal and that I'm getting minimal pushoff/response. Left hamstring remains a mystery to me as well.
3-Nov		Easy/Easy		0:07:45		10.28		AM: 4+ commute to work at about 7:45/mile. PM: 6+ commute home at about 8min/mile
4-Nov		Easy/Intervals		0:07:45		15.77		AM: 4+ commute to work at about 7:45/mile. PM: 800/1000x3/400x4 - 800 at 5k pace, 1k at 5k w/a 200m surge in the middle, 400 at mile pace with 1 minute rest.
5-Nov		Rest/Easy		0:08:00		6.2		AM: Rest. PM: Commute from the Back Bay at 8min/mile.
6-Nov		Easy/Mile Training				16.76		AM: 4m commute at 7:20/mile. PM: Commute + 400x10.  Tough workout, but went well. Big help from TomD on hopping in for the second 200 of each rep to make sure I didn't ham and egg it.
7-Nov		Rest/Easy				6.26		AM: Rest. PM: Commute from the Back Bay.
8-Nov		Fresh Pond		0:06:41		7.04		Fresh Pond 2 lapper in 30:08.  Faster than I expected on a poor warm up and being slightly hungover…

Tuesday Splits:

800-2:42.49

1000-3:23.75

1000-3:23.84

1000-3:23.62

400-1:15.08

400-1:13.05

400-1:13.18

400-1:10.45

Thursday Splits:

1:14.01

1:12.67

1:11.95

1:12.55

1:12.47

1:12.8

1:13.27

1:12.16

1:13.62

1:13.16

Average: 1:12.87

Average Rest: 2:05.58

TOTAL MILEAGE FOR THE WEEK: 80.49