Monday AM road 4 with Uta and Melissa, 30:51
PM road 10 solo, feeling pretty heavy after yesterdays workout, 1:07:24
Tuesday AM road 4 with Uta, 30:02
PM at North Andover track, 5k warm up, drills, strides, 16x200 with slow 200 jog recovery, average 31.6, jogs in about 1:08 average. This is muscular endurance, more like lifting then traditional reps, ie the last one feels basically the same as the first aerobically. 3 mile cool down
Wednesday PM road 16.1 solo, 1:45:31. thought I was going to have to stop for drills around 11 mile but then things came around and I was ok.
Thursday PM 3 mile warm up with Uta, drop her off, half mile jog to start area, drills, strides. So my watch has a recovery adviser that is based on heart rate and the pace you ran. When you save a run it tells you how many hours you are supposed to recover before your next workout. I don't put much stock in it. I do get a kick out of it when I finish a warm up. Normally it tells me to take 5 to 15 hours recovery. Now today I was feeling pretty tired. I mean I failed to get up for the morning run. So after the warm up the watch said I needed 50 hours recovery so I'm assuming my HR was a good bit higher than normal. So I set off on my normal 3 mile tempo loop, 5:05 at the mile was a bit slow but not bad, the next mile was 5:15 which wasn't good and I wasn't feeling good. I decided to keep the effort tempo on the last mile and let the pace be what it would be... 5:28! Ugly! When I stopped I felt finished. I opted to skip the hill repeats and just do a 3 mile cool down.
Friday AM road 4 with Uta, 30:10
PM circuit with Anna, nothing too bad.
Saturday AM 4 mile with Uta, 30:12, really freaking cold, -12 wind chill
PM road 10 solo, 1:06:12, still freaking cold, 0 degree wind chill
Sunday AM 20.1 with Ruben in Chelmsford, mostly on rail trail. some snow on ground but not bad. I did drill for coordination at 14.75 but was ok otherwise. Cold again, 7 degrees, much less windy though so it felt ok. 2:06:02 total time. couple light drills after we finished.
Summary 95 miles for week, 2 workouts, neither was very impressive. I'm pretty tired. I always struggle a bit in March. I have a scheduled rest week after New Bedford Next weekend but I think I'll taper this week as well and hopefully feel some bounce again in a couple weeks.