8 miles w/3 mile effort in 5:27, 5:27, 5:26
Sleep: 8h 8/10
Weather: 55 degrees
Notes: A step up from a similar workout last week. The lungs felt the faster paces at only 800 in but seemed to relax over the last mile. The legs spun along without issue until about the last 1000, where I felt some fatigue.
It will take doubling this to get solidly under 34m for a 10K, but with a bit more sharpening and some recovery I think I could do it. As for 5K, which is the more immediate goal, it's not quite as clear cut.
I seem to be in a good pattern now, and I'm starting to feel like I'm keeping all three balls in the air (intensity, recovery, mileage). Keeping the long runs to 15 seems to help me feel more fresh on workout days, and I'm noticing that the paces are lagging more and more on the recovery days as the intensity moves up.
Mystery Coach has been the mastermind of balancing stamina, speed and sharpening, and he waves the "caution" flag at my car from time to time in an effort to keep me focused on recovery as we dial things up. Overall I'm feeling great.
9 miles, 1h01m, 6:45 pace
Sleep: 6h 6/10
Weather: 60 degrees
Notes: 1x650 downhill stride brought the pace down. Felt pretty good
10 miles, 1h10m, 7:00 pace
14.5 miles, 1h45m, 7:19 pace
Notes: Easy run w/Lucas and Scott. A bit worn by the end, probably due to the slow pace and high temperature
10 miles w/7 mile marathon-ish pace, right around 6min miles
Notes: Apprehensive about this but I felt really good
8 miles, 55m, 6:54 pace
Notes: 1x800m stride downhill brought the pace down