I was tired throughout the day Friday and thought about cutting my recovery run completely, then I remembered the next three days' plans and figured I needed some buffer, so I went out for a Fineview Park loop and ended up feeling great, running 12.5 at 6:35 pace without feeling any effort.
The "p word" run Saturday didn't go well, mainly because it went too well early on. I ran 5.5 miles out on the CCT and headed back to Georgetown. My plan was to run 10 minutes moderate (5:40 pace), 10 medium (5:25-5:30) and 10 hard (5:10-5:15). Unfortunately, my enthusiasm for the workout bled right through and soaked me, because I missed the half mile marker and by the time I saw the second half marker,I had run a 5:10 mile. I slowed down, or so I thought, and came through the next half in 2:45, still fast. The first measurable mile of the second 10 minutes was 5:20, so again, too fast. By the time I got to the third 10 minutes I had only 90 seconds left in the tank. My calves were still tight from Wednesday and I had no spring in my step. That said, 30 minutes of pretty hard running, on top of the two five-mile medium runs, was a lot. After an easy 3.25 Fisherman's loop, I had my fifth straight 90 mile week.
Training log - Week ending 7/16/17
4 days ago