AM) Lift as part of my warm-up for the run.
2 X 100 meter FLY starting at speed. Both in under 12 seconds.
2 X 400 meter at goal 800 meter effort. This was at altitude on a rolling section of road so there were ups and downs. Hit 67" on each.
2 X 200 in 27".
All on 5:00 rest.
PM) 3 miles easy
AM) 3 miles easy.
PM) Threshold test of sorts.
Good warm-up. Then 2 X 1 mile on 5:00 rest. Ran entirely by feel only looking at distance. Sand bike path out of the altitude.
Mile 1- 6:30. Average HR 168. Slightly uphill over-all.
Mile 2- 6:00. Average HR 170. Slightly downhill over-all.
AM) Tempo (short intervals with lots of rest) is excellent recovery as long as damage or fatigue isn't severe.
6 X 200 in 30"-31". Felt smooth and super relaxed. On 3:00 recovery and HR was dropping back to under 100 by 2:00. Legs felt better as I went.
PM) 3 miles easy.
AM) 4 miles easy
N) Lift- hamstrings. TRX/ dumbbell Bulgarian split squats with 5" pause at bottoms. 35# med ball throws and catches, ab wheel, planks, hanging leg raises, 7 Way Hips with 20# ankle weight.
Saturday- 7 miles in 57:00. HR 141. Super happy with 8:09 pace at that HR. Flat bike path out of the altitude.
Sunday- 6 miles in 55:00. From home, super hilly up to 8700ft altitude. 9:13 pace, which is actually not a terrible pace up here. Did a sort of fartlek where I ran strong on the climbs, most are steep enough that just running makes it tempo. Easy downs.
35 miles total on the week.