Sunday, May 13, 2012

Progression Long Run

I spent most of the week gearing up and finally getting a little "work" done and some better  up tempo days worked into the schedule. Mid week I did a nice 11 miler with 3 X 10 minutes at 5:50 pace to simulate a little threshold session. At the moment I am not sure what my true LT is but that workout felt pretty close. The rest of the week was getting my legs under me and preparing for what was the longest run of my buildup as well as the year. Sunday we had a nice group that did a mild progression run from Two Harbors to Duluth. The only problem, and a big one it was, was the direct headwind we faced for all 22 miles. At times it was gusting to 15 mph! A bit of a challenge to say the least. In the end I managed to step down the pace nicely and worked plenty hard for it!

Here is the week:

Monday: 0 rest
Tuesday: 50:00 easy
Wednesday: 1:13:00 w/ 3 X 10 minutes at 5:50 pace
Thursday: 50:00 easy
Friday: 52:00 with 8 X 100 meters at 5:00 pace
Saturday: 1:20:00 easy trails in Hartley
Sunday: 2:32:00 north shore progression run
             average 6:55/ last three: 6:31, 6:28, 6:21

Weeks Total: ~64 miles

Years Total: 763.5 miles

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