100miles
(2012 Mileage: 311)
M: 6miles/ 6miles
T: 16miles with 4mile tempo(5:21avg)
W: 12miles
T: 8miles/ 6miles
F: 12miles with Aussie Quarters/ 3miles
AQ Total Time: 15:52/5:17avg (fastest total time yet)
Splits: (43) 75 (44) 75 (44) 76 (43) 75 (43) 74 (44) 75 (43) 75 (43) 75
S: 6miles/ 6miles
S: 19miles with (12 @ 1:08.01/5:40avg)
Recap: Back to back solid weeks! 6 quality days out of the last 14 days has me tired but excited with the direction of the training. One more week up around 100+miles and then starts the 3-week taper phase I plan to use this go around. I'm probably right on that edge of really needing to get to the taper, I just got to be careful to not go over the edge before the taper starts. I want to taper to feel fresh, not taper to recover!
Over the last year plus I have not taken any serious down time. I have only had a handful of weeks that have even been below 80miles. Post MB will be a nice 2-4 week period of pure recovery (I will run everyday baring injury) but things will be super light....it is needed!
2 comments:
Looks like you knocked some time off on those Aussie quartes. Nice. Is there a different way you pace for them based on what race is next and what time of year it is?
Right now during Marathon Training, I'm leaning towards keeping them around current 5K pace but making sure all the floats stay more honest.
This spring when I start to turn my focus to the 5K and hopeful run at sub 15. I would like to be closer to 70-72 for the 400s and keep the floats right at 45.
I'm interested to try this workout as I focus on the shorter events.
I think that is how de Castella would use them. The event focus and time of the year would change his goal pace times.
Thanks for the question!
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