Training Recap Week 9: Feb 13 - 19

46 miles total this week. We moved the tempo intervals to Thursday instead of the usual Tuesday routine due to the prior (week 10) workout that included multiple 5K tempo runs over 17 miles of work - quite a challenge. Makes sense, but you'll see we were back at the long run / tempo work only two days later with two 10K tempo runs incorporated into a 16+ mile long run!

Not too many editorial comments this week. But one thing that is in the back of my mind and creeping forward is that it's been a while since I've put together a 20 mile+ long run and I'll need to get a few of those in before we get to the starting line on April 16th.

M: staple 4 mile route, 4.8mi tot in 34:31
T: 8mi + 6x 200m strides after the run
W: 10K in 44:19, change of plans vs. 11mi. Training partner was dealing with significant leg soreness/tightness and cut his run short to add in some stretching. I varied my route a bit but cut my workout short as well.
T: 5.1mi tot, including 6x {2min tempo, 1min recovery} intervals run mostly at 6:15-6:30/mi pace
F: off
S: 16.6mi tot: 3K warmup, 10K with goal 7:00-7:10/mi (did 6:58!), 4 min of easy running, then 10K with goal 6:40-6:50/mi (did 6:48 and had to contend with some hill climbing in the process!), 3K cooldown
S: 4.5mi tot, couple of miles on trails that are still not covered with snow (and may never get there this winter - fine by me!). The soft trail surface + new running shoes provided some relief on the knees in particular.