Sunday, May 15, 2011

Long and Hard

This will be my peak week prior to Pineland. 61 miles and 3 workouts. All following the 5K on Sunday. Legs were tired through thursday but the recovery run on Friday did it's job. I realized that I don't put in enough race pace training runs before Pineland each spring and its kinda late now but I got one in today.
M 6.4 easy @ twin brook (7:55/mi)
T 8.7 tempo @ twin brook (6:38 6:40 6:30) - tempo felt tough
W 6.2 wu + 3.1 junk pace + 0.3 cd @ back cove 5K. junk pace was too fast (7:02/mi) given sunday's race and tuesdays workout
T 6.8 skillinz hell repeats (2:54 2:53 2:54 2:56 2:54 2:51) lungs good, legs sore about 2/3 up each climb.
F 6.6 recovery @ back cove (7:51) including some kick-butt & high knee drills
S 9.2 ez @ pineland (8:40/mi) including 8 strides
S 14.2 @ pineland - 9 ez (8:13/mi) + 5 @ RP (7:03/mi)

Distance: 61.5 mi
Time: 8:11:25

8 comments:

  1. I love how your Pineland run was ez and yet a quick pace on my end. You are going to kill it in two weeks man!

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  2. Solid week and looking great for Pineland. The title of your post implied something much different, but that's neither here nor there.

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  3. what? 61 miles including 3 workouts isn't long and hard?

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  4. You always amaze me, Jeff, with your workouts. Awesome. I wish my "ez" pace was 8:13 Ha! I'll be lucky if my race pace at Pineland is 8:13 :-)

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  5. Whoa, Jeff! I wanna see what mileage you do when you step up to the 50K. You're gonna kill it!

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  7. I'd love to step up the mileage and kill a 5K - that's my plan!

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