I finished the first week of Daniels' Blue Plan, Phase II. Here is the data:

Total is only 36.5 miles. But that's what I've been doing for 6 weeks. I hope consistency will pay off. Plus I do workouts.

Tuesday I've done a morning workout at the track due to an ongoing heat wave. This was 4 x (200 + 200 + 400) with equal jogs at R pace. It was already hot and humid in the morning, but it shouldn't really matter for these short intervals.

200's: 47, 49, 43, 45, 45, 44, 47, 45.

400's: 1:30, 1:32, 1:33, 1:30

The average is 1:31 for 400 meters, which is slightly faster than intended (1:34), and suggests a 46 VDOT. The workout was no cakewalk but I had to slow myself down, not speed myself up. No real paincave.

I ran a threshold run on Saturday. Ideal weather, but for whatever reason, I felt like crap. I couldn't breath, I felt heavy, and I was just happy it was over. Only 20 minutes at T pace with an average of 7:14/mile, again a VDOT 46.

I think I have enough evidence to change the paces to VDOT 46. Otherwise the week should be the same as last week.

E/L: 8:31-9:34, T: 7:17, R: 46, 92