Week three (December 13th to December 19th)

Sunday (12/13): 9 miles in 1:04.30 (7:10/mi)

4:00 pm - Ran with Jerry and Stermer at PALL for a little while, then the 2 mile loop. The roads were pretty darn slippery, so it made for a nice easy day. Really hoping this freezing rain stuff doesn't stay around long.

Monday (12/14): 18 miles in 2:00.00 (6:40/mi)

12:20pm - Ran with Justin and Stermer for a little while, and Fred for the whole time. The weather was great, clear roads and about 38*.  We started off pretty easy, but slowly progressed over time to about 6:20s. There was a pretty solid 10 minute climb around 90 min in to the run. It was a good substitute for a short tempo, despite not being as long. The run went by pretty quick, it helped to have someone to run with the whole time.

Tuesday (12/15): AM - 12.8 miles in 1:26.00 (6:43/mi) PM - 6.7 miles in 40:00 (5:58/mi)

9:30 am - Ran with Justin, Jerry and Stermer for a large portion of the run, then alone for ~20 minutes. I didn't even feel like I had done a long run yesterday (real good sign - looks like my body is recovering quickly). We started off relatively easy and progressively got quicker (as usual). Once it stopped raining it was quite nice out. I did 10 strides over the last 15 minutes of the run ranging from 15-30s with two hills incorporated as well.

4:30am -  Ran on my own, started off a bit quick and kept the pace going. Felt pretty good and enjoyed the night and weather. Nothing else to special to mention.

Wednesday (12/16): AM - 12.3 miles in 1:27.00 (7:04/mi) PM - 6.3 miles in 44:00 (6:58/mi)

10:00am - Ran with Stermer. A new loop which was a nice change. It had freshly snowed over night, so it made for a nice environment to run in (except for the slush on the side of the roads). After Stermer finished up I did 7x10s hill sprints. I was planning on doing 10 but I called it early since my right hamstring was tightening up a bit. 

*No time to do a PM run, had to work on research presentation before class.

Thursday (12/17): AM (primary) - 13.7 miles in 1:21.00 (5:55/mi)  PM - 6.3 miles in 44:00 (6:58/mi)

9:00am - Form drills and AI stretching before the workout.15 minute warm up in to a 55 min tempo. Yet again I had to cut it short (wanted 60 min) due to stomach problems which started 10 min in to the workout. Did a portion of the 2 mile loop, the out to Kellogg and back. The way back was pretty rough as it was in to the wind for the 4 miles with a -3* windchill and more uphill so the pace was slowed. Therefore the pace wasn’t exactly what I had hoped for in terms of progression, but the effort was there and I was sort of held back by my stomach. Either way I got 55 minutes in for 9.9mi (5:32/mi). 11 minutes cooldown with 3 strides.
5:00pm - Ran at the Y on the treadmill next to Rach. Every 5 min I would increase the incline one grade per minute up to 9%. Ran in podium shorts, seems like they’ll be good shorts to race in from now on. Feeling fine from this morning, no soreness or anything.

Friday (12/18): AM - 8 miles in 54:30 (6:49/mi) PM - 8.6 miles in 1:13.30 (8:33/mi)

10:00am - Ran around Rochester. Most of the roads are covered in packed snow which sort of sucks. Looks like most of my runs here are going to be slow. Hopefully I'll be able to get my secondary in.

4:00pm - Ran with Rach. Real slow but I guess it can work as a recovery run.

Supplemental: AI post am run. 15 min core, form drills, strength, foot drills.

Saturday (12/19): AM - 5 miles in 35:00 (5:00/mi) PM (secondary) 9.2 miles in 54:20 (5:54/mi)

9:30am - Again, an easy run. Calves and back real sore from the strength stuff yesterday. Hoping to be able to get the workout in later today.

3:00pm - 3:00 pm - Rach and I were pressed for time because she had a family reunion we had to get to. We got to the track around 3:05 and wanted to leave by 4. Therefore I had to ditch my original workout plan and figure something out that I could squeeze in. I also had (thought) I had to reduce the warm up, so I did 10 min but with moderate strides. The workout was:
1600 (10k/5k effort), 800 (5k), 400 (3k), 800 (5k), 400 (3k), 1600 (1/2 MP)
The recovery was 600m (active) for everything, then 45s before the last 1600. It was a bit tougher than expected as my legs were pretty sore after the drills yesterday, and the fact that my legs aren't used to running faster than 5min pace.
Splits - 4:38.8, 2:15.9, 64.8, 2:20.1, 65.9, 4:56.1
The 2nd 800 and 400s weren't as fast as I would've liked, but I'm still happy with it. The recovery intervals averaged out to be 5:55/mi. I had 18 minutes to cooldown since Rach and I decided we didn't have to rush as much as originally planned. I threw in 2x200 (31, 29) during the cooldown.

Week Summary:

 Volume was slightly higher than planned (again), but still very manageable. Glad I was able to get two decent workouts in this week. The secondary helped identify that I need more efficiency work (which was to come anyways). Although the primary went well considering the conditions I still think have a ways to go in aerobic strength development, which means I'd like my long runs a little faster (and maybe some modified LR's every 2-3 wks). This next week should be a little lower in volume - sort of a recovery week, but not easing up on workouts.

109.6 miles

12:20 hrs (longer than usual b/c of the slow run)

Primary: 55 minute progressive tempo

Secondary: 1600 (10k/5k effort), 800 (5k), 400 (3k), 800 (5k), 400 (3k), 1600 (1/2 MP)

11 runs