Monday: Off - Office was closed, but I had to work all day anyway and stay late. Had a bit of a sore throat so I decided not to further risk sickness with a late night run.
Tuesday: 7 PM - 1 mile warmup, 8 miles at MP - 42:37 (5:19-point pace), 1 mile cooldown (10 miles total).
Had to change this one mid-workout. I planned on trying once more to get a final longer session in. On Sunday the legs were not yet recovered, Monday got screwed up by the job, and today the weather... (sigh). The plan was a modified (shorter) Dick Beardsley workout—4 miles at MP, 4 miles at 90% MP, 4 miles at MP, 4 miles at 90% MP, 1 mile all out. I felt up to it tonight, but 2 miles into the workout, the wind picked up significantly and it started pouring rain. I was soaked to the bone within a few minutes, and with temps in the upper 30s, my muscles started to tighten up. I think it would have been unwise to stay out for 20 miles in such conditions, so I just turned around after 4 miles at MP and headed back home, maintaining pace. A fine workout in crappy conditions, just not exactly what I was looking for.
Wednesday: 7 AM - 5 miles easy.
Thursday: 7 AM - 5 miles easy.
7 PM - 4 mile warmup, 2 miles alternating 30s hard / 30s moderate (5:00, 4:56 = 9:56), 2 mile cooldown (8 miles total); GS.
Fastest I've done this little tuneup/sharpener workout. Felt good.
Friday: 7 AM - 5 miles easy is snow/slush slop.
Saturday: 4 PM - 12 miles moderate.
Sunday: 6 PM - 5 miles easy.
Summary: 50 miles, 1x GS
A little bit lighter of a week than planned, and I didn't end up getting in a last longer workout, but I'm not too worried about it. Just tapering for Albany next week. Also realized I had never booked a hotel, car, or even registered for the race, haha. Luckily, I was still able to take care of all of those things. (In my defense, I had contacted the race a couple times—they used to do elite assistance, and then stopped... months later I was going to register, but then thought I'd double check to see if they'd give me a comp entry, even if they weren't doing hotels, etc. I was told they would look into it and get back to me, but I never heard, and subsequently forgot to follow up.)
"It's very difficult for a dedicated athlete to find ideal employment. One that will give him enough time to train properly."
—John Tarrant, "The Ghost Runner"
Thursday: 7 AM - 5 miles easy.
7 PM - 4 mile warmup, 2 miles alternating 30s hard / 30s moderate (5:00, 4:56 = 9:56), 2 mile cooldown (8 miles total); GS.
Fastest I've done this little tuneup/sharpener workout. Felt good.
Friday: 7 AM - 5 miles easy is snow/slush slop.
Saturday: 4 PM - 12 miles moderate.
Sunday: 6 PM - 5 miles easy.
Summary: 50 miles, 1x GS
A little bit lighter of a week than planned, and I didn't end up getting in a last longer workout, but I'm not too worried about it. Just tapering for Albany next week. Also realized I had never booked a hotel, car, or even registered for the race, haha. Luckily, I was still able to take care of all of those things. (In my defense, I had contacted the race a couple times—they used to do elite assistance, and then stopped... months later I was going to register, but then thought I'd double check to see if they'd give me a comp entry, even if they weren't doing hotels, etc. I was told they would look into it and get back to me, but I never heard, and subsequently forgot to follow up.)
"It's very difficult for a dedicated athlete to find ideal employment. One that will give him enough time to train properly."
—John Tarrant, "The Ghost Runner"
Go get 'em this weekend.
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