My legs really felt last Saturday's tempo run, when I decided that I would do my long run on the actual course I wanted to make sure I was completely rested so my efforts dropped off significantly.
Sunday - Rest day
Result: Rode 10.8 miles in 59:27, 10.9 mph
I love these recovery rides!
Monday - 4 miles easy (10:35 pace)
Result: Rested
I really prefer taking Monday as my rest day.
Tuesday - Intervals - 8-9 miles
Result: Ran 3.82 miles in 53:08, 13:55 pace
I had nothing! I usually start off feeling slow, but by the time I've done my warm up miles I'm ready to go. Not this time! My first interval was 400 meters - I couldn't even hold a fast pace for that distance, I knew I wasn't going to hit anything on my 800 and 1600 intervals. Once I had decided what Saturday's run was going to be, everything else this week was pulled way back.
Wednesday - 3 miles easy (10:35 pace)
Result: Rode 13.12 miles in 1:20:58, 9.7 mph
I rode the trail and was able to pull of my best effort on a 2.4 mile, 4% climb!
Thursday - 4 miles hills (no planned pace)
Result: Ran 4.48 miles in 55:43, 12:27 pace
I went back to the trail for some off-road running. My knees were feeling a little achy, pretty sure that was from hitting the pedals so hard on Wednesday's ride!
Friday - Rest day
Result: Rested
Saturday - LSD 16 (10:35-10:50 pace)
Result: TBD
Training Peaks said this about my long run for this week, "If possible, do some running on the course before the race. Note the locations of turns, hills, and landmarks. The familiarity will help you feel confident going into your big event. If you can't get on the course, check the topography and try to find similar terrain on your run." Excellent advice! I think I'll take it!
Total planned miles 36
Total through Friday
Running 8.30
Cycling 23.92
Total 32.22
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