Notes
Haven't done one of these in a while but after running Freezefest, it seemed appropriate.
First off the race went well. It was icy but I ran hard and paced well. Second KM could be a bit quicker but that's a minor detail, push just a little more instead of settling back after the first rush. The ability to tack 5 miles on post race to qualify for Saturday long run status is nice and not something I could do previously. The hips didn't feel great during that but they also didn't feel as bad as some of my recent 2 hour long runs so I'm calling that progress.
Weight isn't moving... or it does for a few days but comes back when I drink and binge. I *need* to go back to tracking and stay on top of that. On the other hand, I've had some solid workouts and don't feel underfueled!!!
Puerto Rico is coming up, so train until then and use it as a time to run 2-5 miles a day and recover well.
Next month, I'm supposed to start building time on feet some more. Rather than going true 2Q I think I'll spread that out a bit and try and get solid volume early week. This may mean more in the dark runs, but thankfully the sun is rising sooner and it's warming up. Since the next race is a 10k this cycle will focus the workouts on 5k/10k efforts and throw tempo work in to the long run.
M - Easy run 60-75min!! + strides
T - Workout! (60ish min)
W - 90 min really really easy. Optional 10-20 min moderate if feeling well
Th - off
F - Easy run 50 min + strides
S - long run w/ quality - things like KM@T, KM float -2-2.5 hr, first 60-90 min totally easy
S - Easy 50-75 min
Shift things a day if you want to run Thorsday (midweek longish will be longer)