I rocked the pace run! For the first time in maybe 8 months, I rolled, attacked, and stayed in control of a pace run the whole way through. Splits were 5:03, 2:31, off marked area, 5:03, 4:56, 4:57, 4:50, off marked area, 2:26, 4:50. My right calf which has been giving me some issues since the 15k survived and I was able to do some hills on it the next day.
Faced my nemesis workout again for the primary, two mile repeats. This time we started much faster, 9:20 compared to 9:40, but I wasn’t able to hit pace on the first repeat coming in at 9:30. As always there was some wind on the track, however the major player on the day was the heat/sun making the last mile much tougher. After a poor first repeat I got my head screwed on straight and nailed the next two, especially the last 800 of the third one. I’m guessing Gibby called an audible due to the heat and changed the last two mile into a mile as I was told to take my watch off and save something for the last lap. Splits: 64.9, 65.6, 64.8, 61.6, pretty happy with the close, now I just need to be that focused the whole way.
Had to change Friday into my easy day as my calf was bothering me low level the whole time and I didn’t want it to get worse. Got it worked on and was able to get in 21 miles the next day and a full long run as well. As long as I’m able to keep it healthy enough to workout on I’m happy.
| Week 11 | Morning | Afternoon | Other | Total |
| Monday | 30 | 50 min PR (5:03 -> 4:50) | 115 | |
| Tuesday | 100 | 30 | Lift | 130 |
| Wednesday | 60 | 45 | Strides | 105 |
| Thursday | 3 x 2 mile (9:30, 9:23, 9:16), 1 x 1 mile (4:16), 5 min rest | 85 | ||
| Friday | 75 | 75 | ||
| Saturday | 60 | 70 | 130 | |
| Sunday | 140 | 140 | ||
| Week | 780 (130mi) |
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