Sunday, March 31st, 2013

12 miles.
Warmed up for 2, then did 4 x mile with 6:30 pace mile recoveries between each, then sub-6:00last 3 miles.
Did the first with Scott, staying behind him. Jumped out to a 5:28 pace, then slowed and the mile was 5:42, and really easy. Next ones went 5:30, 5:30, 5:28 and were a cinch as well. The goal was to go just a little harder than marathon effort, but not nearly as hard as 1/2 effort. More like 30k. Really happy with how easy they felt, even with the hills.
After the 4th, it was a question of doing a couple fast 1/2 miles or doing 3 @ 6:00 or better. I opted for the latter, wanting to go long and strong, especially since we did 15 yesterday.
Went, 5:56, 5:56, 5:58, with the last involving the big hill that's dwarfs Heartbreak. Easy as could be. I'm feeling good. Perfect workout for right now and perfect confidence booster.
Not as big a mileage week as I wanted, but considering it contained a day off and a shortened workout, not bad and it ended very well.

M- 14 (9/5)
T- 5
W- 9
Th- 0
F- 10
Sa- 15
Su- 12

week- 65 miles