February 11 to February 17, 2018

Total miles run, Week 7: 30.72 miles

Week 7 saw me coming out of my highest mileage week (Week 6) so far. My training plan called for another week of the same mileage while adding another mile to Saturday’s long run and including some very easy intervals to continue working on stride length and mechanics during my mid-week runs.

Once again, I was vigilant and alert for any indications of injury or overtraining. My morning resting heartrate was consistent with a weekly average of 54 and no significant deviations from that baseline.

I finished the week feeling strong and healthy. In fact, I was rather heavily dreading the recovery week that was on the schedule for Week 8…I was feeling so good that my gut reaction to a recovery week was one of “If I don’t use it, I’ll lose it!” Fortunately, I know that’s not logic or reality speaking and finished up this week determined to embrace next week and maximize recovery.

Sunday, February 11, 2018:

Endurance Run with 6 x 1:00/4:00 intervals at 8:00/mile pace
4.16 miles in 42:13

Monday, February 12, 2018:

Base mileage run
4.5 miles in 45:00
Lower Body strength training

Tuesday, February 13, 2018:

Endurance Run with 6 x 2:00/3:00 intervals at 8:00/mile pace
4.8 miles in 45:00
Upper Body strength training

Wednesday, February 14, 2018:

Base mileage run
4.5 miles in 45:48
ON THE ROAD!!! Nice, easy run on the roads. Knees felt great, but my shins definitely noticed the firm surface vs. the squishy treadmill deck.

Thursday, February 15, 2018:

Endurance run with 7 x 1:00/3:00 intervals at 7:00/mile
3.8 miles in 35:00
Core strength training

Friday, February 16, 2018:

Rest day

Saturday, February 17, 2018:

Base mileage long run
9 miles in 1:30:00