Today and tomorrow, got to run easy. Rest up for long run Thursday.
Long run Thursday, Going to run 3 mile warm-up. Then 4x3-miles with 1 mile float between. 1 mile at 5-k pace, 1-2 mile cool down, makes 21-22 miles.
First 3 mile piece at 5:40 pace, float at about 6:00-6:10 pace.
Next 3 miles at 5:34 pace, float a mile.
Next 3 miles 5:27 pace, float a mile.
Last 3 miles, 5:21 pace, float a mile
1 mile at 5-k pace., 1 mile cool down.
17 miles of good work. I'll do this on treadmill at 1.5% incline.
Friday and Saturday easy runs and Sunday a 4 mile race. Not sure about this course. I don't think its a fast course, so I'd like to be under 5:20 pace.
After that its some workouts to get ready for 10-k X-C race in Lexington, then train for Midwinter 10-miler in Feb. and 50-k in March. Still up in the air whether I will do a real long run before 50-k. I may just stick with normal marathon training with some biking in after my long runs. I want to stay healthy and not get injured.
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