On Tuesday I did a bit of a mini 'special block.' I didn't have anything planned until Monday night when I came up with the bones of what I would do. The plan was to run to work and get in 10k of hard running. Taking into account the headwind, back pack, and general tiredness that I have in the morning - the ~6:30/mile pace felt a lot harder than it would have if I took the day off to do a true special block. During the day I came up with the second part of the workout, which would be another 10k hard followed by up&down hill repeats where I run hard up and hard down to give the quads a pretty tough stimulus. I sent out an email to the CSU group to see if anyone wanted to join for the hills, but I didn't have any luck. The 10k was still pretty tough with no warm up, and I averaged about 6:10/mile, and then made my way to Appleton Street and ran eight repeats. All in all, this was a pretty tough day, but my legs felt surprisingly spry during my recovery runs on Wednesday.
Thursday's workout on the track was one of the more challenging efforts I've had in a while. My legs felt good, but they just didn't have much pop. Looking back, I had both mileage and quality the previous few days so it should have been expected. I'm still pretty happy to have been just about right on the pacing, and I think there is some benefit to be had by gutting through a workout when you don't feel 100%.
The stuff!!!:
| 6-Mar | An Ras Mor 5k | 1:28:56 | 11.83 | AM: Long warm up then came in 62nd place with a big PR of 16:14. Held off Pickleman for the final half mile plus. Good stuff. | ||||
| Shakeout | 0:43:16 | 5.28 | PM: Nice and easy shakeout after waking up from my nap. Had Raleigh with me for a bit. | |||||
| 7-Mar | Easy | 0:53:00 | 7.05 | AM: 7+ commute at 7:30/mile. | ||||
| Moderate | 1:19:43 | 10.02 | PM: 10+ w/final 1.5m with Raleigh. | |||||
| 8-Mar | 10k at 95% MP | 0:48:43 | 7.33 | AM: 1m easy, then 10k+ at 95% MP. | ||||
| 10k at MP + 8 x Up&Down Hill Repeats | 1:08:12 | 10.3 | PM: 10k+ at MP followed by an easy jog to Appleton, then eight Up&Down repeats. All told, it was about 10m of good work. | |||||
| 9-Mar | Easy | 0:54:35 | 7.1 | AM: 7+ at about 7:40/mile. | ||||
| Easy | 1:21:06 | 10 | PM: 10+ at about 8per. Final three were with Raleigh. | |||||
| 10-Mar | Easy | 0:53:51 | 7.1 | AM: 7+ commute at whatever. | ||||
| BU Track | 2:03:58 | 15.75 | PM: 10+ home and to the
track. Workout was (1200, 1000, 400,
200) x 2 1200 & 1000 @ 5K, 400 & 200 @ Mile pace 200m rest between reps. I felt like I was struggling to hold form the whole time. Meh. Very meh. |
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| 11-Mar | Easy | 0:41:24 | 5.25 | AM: 5+ commute. Felt alright. 5m is the perfect distance for me, right now, to get the legs nice and loose. | ||||
| Easy | 0:47:56 | 6.15 | PM: 6+ pretty easy home. | |||||
| 12-Mar | Easy | 0:48:07 | 5.61 | AM: Late morning running with Eli and Raleigh. Beautiful day outside. | ||||
| Easy | 0:00:00 | 0 | PM: Fun and delicious dinner with the Delaney's. |
Splits:
1200-4:00.56
1000-3:20.26
400-1:11.80
200-34.93
1200-3:57.77
1000-3:20.06
400-1:13.12
200-31.89
Total: 108.77
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