Getting last week's log in a little late. Traveling for the Thanksgiving weekend put me a little behind, but it was worth it!
Monday: REST This normal rest day really helped me recharge. I used to begrudge rest days, but the Friday/Saturday/Sunday combination of Trail/SpeedWork/Long Trail, really kicks my rear, so I'm happy with the recovery.
Tuesday: Hill day! Tuesday's assignment was 20 minute warm up, then 7x 2 minute hill repeats with recovery just being what it took to go back down at easy effort, and a 10 minute cool down. Workout felt good, There was some -semi-fresh. somewhat driven on snow on the road, making for trickier running, so my paces were slower, I averaged like 7:29 pace on the repeats. Not too bad though.
Wednesday: As is becoming normal, Wednesday was an easy pace road run. Ran a bit too hard and got in 6.7 miles during the assigned hour. Too fast, but it felt pretty good.
Thursday: REST
Friday: Friday speed assignment was 4x1mile Cruise Intervals at 7:15 pace, with only 1 minute recovery. Ran my 20 minute warm up, and an amazing first rep, clocking in at 7:09. From there, things went downhill. Rep 2 was a slow, but somewhat respectable 7:21. Wheels totally came off on Reps 3 and 4, clocking in at 7:46 and 7:48 respectively. I'm not sure ir it was the slick roads, having only 1 minute between reps or some mental or physical block, but I just couldn't go any faster on those last 2 reps. Glad I have a coach after that run. His response was that I was still close and that we all have those kind of days. I really needed to hear that, bad runs are bad for my psyche.
Saturday: Down in West ceentral wisconsin. I hit the MTB trails at Whitetail Ridge for my 2 hour run. Got in exactly 10 miles, which made me feel good, it was one of my fastest trail runs yet.
Sunday: Hit up Whitetail Ridge again for day 2 or my b2b longish runs. Assignment was 1:30:00 and I ended up running for 1:34:41 and 8.3 miles. Good day.
Total Distance: 39.3 miles
Total Time on Feet: 6:45:03
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