Week 17 (5/11 - 5/17) - 119 miles
Q1 (Wednesday) - Intended
workout was 25x400s with 1-minute rest. I ended up doing 20, jogged a
few minutes and jumped back in to do 2 more with Kenny Foster (he did
all 25). We basically started our warmup as some American Distance
project runners were starting the same workout and their coach Scott
Simmons invited us to jump in with them when we were ready to start so
our first 15 was their 11th-25th reps. #1-10 were all between 69.66 and
71.05, then I idiotically went with them on their "hammer" interval on
the next one and dropped a 65.9, then was struggling to run 70-72 the
rest of the way until I decided to call it a little early.
Average for first 20 were 70.79s - (21 and 22 were 70.29, 68.89)
Average rest was 61.23s
Q2 (Saturday) - Did
a tempo intervals workout mixed into a long run with Kenny Foster. We
met at Colorado College and ran north on the trails for about 7-8 miles,
then we did 2mi-2mi-1mi-1mi with 4min/4min/3min rest after the
intervals. Times were 10:26, 10:13, 5:06, 4:56. Although on
average we had about 30-40 feet of elevation loss per mile so the times
probably would have been about 3-5s slower per mile on a flat surface.
Week 18 (5/18 - 5/24) - 103 miles
Back
off a bit this week because I wanted to run well at Bolder Boulder next
Monday as it's probably my last hard tuneup race before the Garry
Bjorklund Half. Only had one workout this week.
Q1: (Thursday) - 3x1mi + 4x1/2mi on treadmill at home. Might
be a good thing my treadmill at home tops out at 5 min miles as I
wasn't planning on running much faster next Monday anyways. Ran 5:03,
5:01, 5:00 and 4x2:30. (2:30 rest after each interval)
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