1:30 minutes (semi longish) with the last 10:00 uphill hard.
PM) We're in the middle of a heavy blizzard and I'm in for the night with a six pack of porter.. no second run.
Solid week for me both in volume and intensity. My legs felt awesome this morning showing that I am absorbing the training. Most of the mileage was at 8000ft his week and I hit what could be called 85 miles. My new "guide" has really opened my eyes in regards to structure, specific workouts (both hard and recovery).
This coming week will be key hard sessions. 2 long runs both with progressive finishes at tempo effort and a test on Tuesday. The tweaking of the session's intensity is critical for completing the week. The track session I ran on Friday was somewhat quick for me, but I walked off well before I crushed myself which allowed me to come back Saturday and run a very solid tempo workout. Coming in to this week I want to build just slightly on these sessions, once again with the goal of simply touching on fatigue so that over all consistency remains high. The thing to keep in mind is that- yes, you probably can run faster today... but can you then run faster tomorrow?