Week of 1/19/15 – 1/25/15: Tom King Half Training, Week 10

week of 1/19/15 to 1/25/15

Monday: rest day
Tuesday: 12x400m fast – 5.7 miles total (11:00 avg pace)
Wednesday: 3 miles (10:33 avg pace)
Thursday: 2x3mi tempo – 7.2 miles total (10:24 avg pace)
Friday: rest day (much needed)
Saturday: 5 miles (split into two runs – 11:06 and 10:46 avg paces)
Sunday: 11 miles (10:29 avg pace)

Back to setting new records every week! This is my new highest mileage week, and I’m on track to set my highest mileage month (previous high is 101.7 and right now I’m at 101.3).

This week actually went quite well. I was quite terrified of the 2x3mi tempo run on Thursday (tempo pace is basically my 10k pace – 9:45-10:00 min/mi), but I didn’t have any real problems with it. I did have some stomach issues about a quarter mile into the second set, so I walked briefly until it subsided and then was able to finish without any further issues. I averaged 9:55 min/mi for the first interval and 9:56 min/mi for the second.

My long run went great! I felt strong for the majority of it, despite that I didn’t fuel with gels at all. Also I learned that a great motivator to run faster 9.5 miles into a long run is to run underneath an area of trees with a million birds that start pooping all at once. I may have screamed. I did not get hit, though.

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