Your Week in Training Mar 2 - 8

OMG IT'S SPRING TODAY!

M - 6.2mi easy and icy
T - 9.5mi w/ 4x 10min tempo (2:30 rest)
W - 7.1mi easy
Th - off
F - 7.1mi easy; oh hi, IT band
S - ~14mi on 6" powder with 1400' gain/loss... in 3 hours 
S - 21.1mi, middle 9ish with Kevin; for comparison to yesterday, also a 3hr run

Week - 65.2mi, 10hr and change

M-6mi streets
Tu-6mi TM 6X 3:00 hard 2:00 easy (6:07-5:46 pace)
W-1hr strength am /7mi TM pm
Th-8mi TM pace @7:14 ave 
Fr-rest
Sa-18mi grp
Su-5mi TM recovery 45min strength
50mi wk 362 YTD

Going to shift to my Tu-Mo rotation to better reflect the flow of the week:

Tue: 4 mile walk at lunch
Wed: 3.1 mile barefoot run; 2.7 mile walk at lunch
Thu: 90 minutes low HR (6.7 miles)
Fri: Rest day
Sat: Rest day
Sun: 6.7 miles low HR
Mon: 9.22 miles on the trails (oof!)

Seven-day total: 34.2 miles

Getting into the meat of the cycle now.

Mon  double 9/4
Tue   10 with strides
Wed  12 with 4x1.5miles @ MP-10
Thu   8 recovery
Fri     5 easy -- work got in the way
Sat    5/4 double
Sun   Now this was interesting.  I ran a 10k/5k double.  Needed to get in some strong tempo work and a competitive environment is so much better.  Ran 13 for the day but did the 10k in 39:27 and the 5k in 19:20.  45 min rest in between.  Funny how the body knows what's coming.  During the 10k I definitely held back a bit knowing the 5k was to come, and during the 5k the body was saying, this is new for me, not sure how much I have left in the tank.  Save a bit.  

Couldn't quite get myself to commit to either race.  Anyway finished 2nd overall in the double.  5th in the 10k and 11th in the 5k.  Smoked my agegroup so that wasn't relevant.

72 for the week