10/4/15 to 10/10/15: Two Races / Four in a Row

The week started with the Bernie's 5k in Dedham, and it finished with the Warner 5 Miler - both will get their own race report.

In between, I did a surprising amount of quality.  First was the track workout on Tuesday, then on Thursday I did about eight miles of tempo (split into two sessions), and followed that with 200s over at Danehy.  My legs did not feel fast for the 200s, but I didn't expect them to.  Around this time last year is when I started to work in some mile training, and I have been planning to do the same this year.  I think I may need another 200 meter repeat session before transitioning to 400's, but that has yet to be determined.

My legs have held up very well to the 100 mile weeks, and I haven't decided what my best course of action is.  I generally believe that as long as I'm able to continue to get in workouts and stay healthy, then the higher mileage is the best way to go.  That being said, I have been doing patch work training.  Perhaps it doesn't make a difference exactly what I do as long as I mix in different types of training and stay healthy.  But I would like to think about it some more.

Here tiz:

4-Oct		Bernie's 5k/Easy		1:35:40		12.76		AM: 4+m warm up for the 3m.  Finished 4th in 16:21.  Very pleased. PM: 4+ shakeout, with a few unexpectedly quicker miles after I dropped Raleigh off.
5-Oct		Easy/Moderate		2:11:16		17.51		AM: 7+ commute at 7:37. PM: 10+ w/ 9 at about 7:10.
6-Oct		Easy/Intervals		3:09:40		24.12		AM: 7+ commute at 7:37. PM: Commute home, then to track. 800, (1000, 600) x 3 w/200 surge (5600) 800@5K, 400/200/400@>5K/<5K/>5K, 200/200/200@5K/3K/5K 2 min/easy 200 rest
7-Oct		Easy/Easy		1:47:00		13.2		AM: 7+ commute at 8+. PM: +6 at 8+.
8-Oct		Easy/Tempo+200s		2:19:09		19.15		AM: 7+ at 7:55ish. PM: 5.5 tempo at 6:20, short rest, 2.5m tempo at 5:50.  Jogged to Danehy for 200x10.
9-Oct		Easy		0:33:07		4.2		AM: 7+ at 7:50.
10-Oct		Warner 5 Miler		2:52:16		11.09		AM: Long warm up then Warner 5 Miler in 29:33 good for 3rd place. PM: Actually ran up and down the Bugbee Hill a few times.  This counts!

Tuesday:

800-2:43.51

1000-3:25.10

600-2:00.41

1000-3:27.56

600-2:02.88

1000-3:28.87

600-1:58.70

Thursday:

200-37.58

200-35.70

200-36.09

200-35.06

200-35.79

200-34.83

200-35.22

200-33.38

200-35.19

200-34.72

Rest was about 90 seconds

Total: 102.03