Week of 9.22.14 to 9.28.14

DAY	TYPE	DISTANCE	COMMENTS
Monday		11 miles	Recovery, 1:20
Tuesday	Track	12.5 miles	2 x (4 x 800 m), 1 lap rest, 4:30 min rest between sets, 2:26-2:22
Wednesday		15 miles	1:46:20, medium long run, some of it with Justin
Thursday		7 miles	Real easy
Friday	MP	14 miles	3 x 15 minutes (MP, 1/2 MP, faster), 0:50 jog between each! Approximate pace was 5:43, 5:25, 5:22.
Saturday		9 miles	Easy run, very slow.
Sunday	Long Run	19 miles	2 hours 9 minutes, about.
Week Total		89 miles	Best workouts to date but the mileage may have been too ambitious. Wheels came off on the long run a little.

Tuesday's workout was tough to start since we hadn't done anything that worked the lactic acid systems. The second set was noticeably easier and slightly faster. Friday's workout was identical to that of two weeks ago with less rest, really less than half the rest that we took first time around. Justin wanted to keep the repeats on the quarter mile markers so that we could watch the pace, which meant we really only took 45-50 seconds between the on pieces. After we finished the second set my legs felt like rubber and I wasn't sure how I would finish the last piece. After an opening mile at 5:18 I resorted to drafting Justin until I felt better. The three of us finished together despite Paul's bathroom break mid-workout. On Sunday, my legs never felt good and every time we left the trails the pace immediately dropped to 6:20s. Paul had mentioned that he wanted to run the last portion at marathon pace. Despite a period at 6:00 pace at which time my legs felt good, I decided best to take the shorter way home and skip the pick up. A mile from home I called it a day and walked the last mile. Not sure what I'll have in the tank going into next week.