Training log for week ending Feb 28th....week 10 of my 20 week Spring training plan ending with a 10k in mid-May.
I've signed up for 5k in two weeks (March 12) - so I did some 5k pace work during my "fast day", and my long run this week was 13.5 miles....back on the C&O canal (separate post).
The weather let up a little bit this week, with temps hitting 60's on Sunday....making for a nice break from the recent cold. And longer days mean I can run before work and NOT need a head lamp...yay me!
Not feeling very strong this week...opposite of last week. I'm working more hours and think I might have overdone it some last week when I was feeling good.
Total miles: 43
Monday: 4 miles easy on work treadmill. Cold and rainy outside. dynamic warmup and cool down. Legs feeling HEAVY from yesterday's long run.
Tuesday: 4 miles easy on treadmill + 4 strides. Supposed to be 5 miles, but legs are still feeling pretty tired so I cut the run short. Core work, dynamic warm up and hip mobility.
Wednesday: Plan says 10 miles with 5 miles of tempo pace in the middle. With a 5k coming in two weeks I'm getting a little insecure about having enough work at 5k pace. So, I did 3 miles at tempo pace (6:40), then 5 x 2:00 @ 6:00 (5k pace) instead on the treadmill.
Friday: 8 miles easy on the W&OD in Herndon. Temps in mid 20's before work, but I had sunlight and a clean trail, no snow or water. who could ask for more? about 7;50 pace...
Saturday: 3 miles easy around the hood + 4 hill sprints. Legs feelin heavy....damn it. core work.
Sunday: 13.5 on C&O canal. I really enjoy the canal, and haven't been on it for a month or so because of snow and ice. This week I covered miles from market 69 to 76 - which would be 14 miles if the markers are correct. I'm going with the mileage on my watch based on how I was feeling and how the pace felt. I didn't really have it today. My pace was around 7:30 overall...partly because I had to quick step it thru some long ice patches that were pretty solid and covered the entire trail for 100 yards at a time.