Tue, 68 F, asics, 12 miles.

I came back from Poland two days ago (haven't run yet), and of course I didn't do enough training. I'll talk to my coach on Wednesday how to change my training to accommodate for this gap in training. The second week was better, so I may be able to resume it with no problem, but I'll let her take a look at what I did and make a decision.

So for now let's pretend that my training has been perfect. Here is the plan for this week.

Week 5, beginning on 9/23: 63 miles.

Long runs: 15 and 12 miles.

VO2 max: 5 x 1200 meters at 2 sec/lap slower than 8K-10K race pace. According to McMillan, 1:27:11 HM corresponds to 3:53/km 8K pace and 3:55/km 10K pace. So my lap pace should be 95-96 seconds. The workout would be as follows: 3200 warmup, 5 x 1200 meters at 95-96 sec/lap (4:47 intervals), 800 meter recoveries at 4:18 max time (that is 90% of 4:47), then 3600 meters cooldown. Total should be 16000 meters, or approximately 10 miles.

Easy runs: three 8.67 mile runs on average.

In an effort to get my lactate threshold up, and in the light of the lack of tempo runs during my "faltering motivation" period, I ran my second tempo today within two weeks. After the 4 miles last week, I ran 5 this time. The temperature was much nicer 73 degrees, and though humidity was high (right after a rain), the weather was cloudy, so it was mostly not a problem. I did get full saturation of my running clothes by the end of the run, but I think it didn't hinder my performance.

Splits were 6:26, 6:35, 6:32, 6:33, 6:26. Average of 6:30.39 with the hundredths taken into account. Absolutely perfect. This was ran in the Clark Park course, which is not completely flat either. And during 55-60 mile weeks.

Week of 9/2.

Total: 56 miles.
Long runs: 11 and 16 miles.
LT run: 5 miles tempo, approx. 8 miles total.
Easy runs: 7 miles each.