Mon - Easy 65min + short hill repeats (8+ miles)
PM Run - Super easy 3+ mile jog around B’wick afterwork
[11+ for the day]
Tues - Steady State
2.5 miles up
7 miles steady state (41:40)
1 mile down
[10.5 mile morning]
Wed - Easy 12 miles (90ish min)
Thurs - Easy 10 + short hill repeats
PM RUN - Easy 3 miles after work
[13+ for the day]
Fri - 4x2k “Gear Change WO”
3.5 miles up
4x2k starting at half pace first 400m, worked down to mile pace each rep last 400m.
2 miles down
Then had to work the Beach 2 Beacon expo all day on tired legs, ugh.
Sat - Easy 65min (8.5+ miles)
PM RUN - Easy 25min after work
[12 mile day]
Sun - Fast Finish Long Run
19.5 mi total (2:20)
First 16 miles easy/moderate
Last 3 miles at half-marathon effort (6:08, 6:06, 5:58)
Felt good this run, first few miles the legs were not feeling it, and knee a little sore from being knocked to the ground from last night’s bullshit… but once warm, felt fine.
The fast finish felt great, ran more by feel vs. pace… solid way to finish a BIG week!
Week’s Total: 90 miles, 2 very solid workouts, a great fast-finish long run. Not bad for the week after a 5k PR.