105miles on 11runs in 7days:Week 11 Base +Specific
M: 9miles/ 7miles
T: 12miles with 8x800 CI/ 5miles
St.Albans Track for CI's(50-55sec recovery)
W: 18miles at Kanawha State Forest(Hilly+steady pace)
T: 8miles/ 7miles
F: 12miles w/4mile Tempo(20:38/5:09avg) / 5miles
Splits: 5:14, 5:10, 5:08, 5:05 @Laidley Track
S: 6miles(very early and calf got tight so missed pm run)
S: 16miles relaxed and easy (w/ big group first 11miles)
(Marian ran solid this morning running 7:10s for her LR. She is slowly getting there!!)
Recap: Solid week, had planned around 115 miles but missed Saturday night due to being very tired from early morning travel to Morgantown for the XC meet. Plus the calf got really tight on the early Saturday run from not being use to getting up and right out the door at 4:30am. Little scare that I seem to have covered with proper rehab. Still need to be careful and play on the side of caution if I feel it next week. Finally brought in true workouts this week and they both went well, actually Tuesday's workout probably jumped started my get serious about not just miles but now specific work. Friday tempo was just a cruise on the track, one of those day's that had I felt really smooth and relaxed and got back to the cut down style Tempo work where the last mile feels just as easy as the first. I felt it was a good sign that I'm fairly fit off the summer of base and if that doesn't reflect in my race next weekend then I know it will come late fall marathon time!
UCXC: Trained them hard this week and went to WVU for a hard workout but wanted to see how they reacted in a race(even if low key). I think were going in the right direction overall, we just need to get a little more committed to racing people. Didn't see any "fight" in their eyes with 600 to go and people a head of them. They can get there, they just need to get that "want to get there" attitude right now.
Strands: JOIN: http://runpyles.blogspot.com/ and follow me "runpyles". Detailed daily training comments plus much more!!
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