Week 7

This week was intense in terms of both volume and speed. Had a miserable long run with Johanna on Sunday--did a road loop in Gettysburg that would have otherwise been beautiful if not for the terrible weather. 35, raining, and windy is definitely not ideal running weather and to top if off, I was soaked in the first 5-10 minutes which really sucked.

Got another leg prep workout in this week which went much better than last week. Did the same workout but added in 2 300s with 200 jog after the first set of 200s. Switched into flats after that first set of 2s and just felt really smooth. Once again I didn't time anything, which was nice because although I have no idea how fast I was going, it felt like a great effort and I wasn't tempted to drop it down to 28 or 29 on the last set.

I did my first double of this training block the day after which put me at 40 miles in the first 4 days of the week, and while I felt great I took it easy Thursday and Friday to make sure I wasn't overdoing it.

On Saturday I got the chance to run with Andrew Sovonick and Scott Koonce, two great guys that I hope to run with again in the near future. We did a 10+ mile run on the Millennium trail in Rockville, a pretty awesome paved path through Rockville marked every half mile. We incorporated 4 x 6 minutes at tempo which went really well. I haven't done much under 5:50 pace so this was a nice effort as the first 3 segments were in the 5:40s and on the last interval I came through in 5:37--which felt surprisingly smooth, especially for it being at 6:45 in the morning!

Today's workout shows me that my training is progressing well, as I'm probably in better shape now than I ever was this fall. I definitely plan to keep that trend going!

Totals:
Week 7: 61
January: 181
Season: 306