February 25 to March 3, 2018

Total miles run, Week 9: 40.52 miles

Wow! A recovery week is an amazing thing!

Coming off of Week 8’s recovery, Week 9 was another increase in both volume and intensity. This week marked the beginning of a VO2max mesocycle that will last until late April and an increase in mileage with a 2 hour Endurance Run on Saturday.

The VO2max intervals definitely let me know that my leg turnover and speed are currently lacking, but I felt strong enough to push through them and stress my peak effort energy and oxygen delivery. Even after the intervals during the week, I still felt great on the Saturday long run and managed a 13.2 mile distance in 2 hours while solidly in an “all day” relative perceived effort range.

My morning resting heartrate this week was regularly in the upper 40s with an average weekly value of 49 bpm and a peak of only 51.

I’m definitely seeing a lot of improvements in efficiency, endurance, and strength, without any discomfort, pain, or feelings of impending injury.

Sunday, February 25, 2018:

Endurance Run
5 miles in 44:17

Monday, February 26, 2018:

VO2max Intervals – 6 x 3:00/3:00 intervals
5.44 miles in 52:01
Local road run

Tuesday, February 27, 2018:

Endurance Run
6 miles at 51:44
Local road run

Wednesday, February 28, 2018:

VO2max Intervals – 10 x 2:00/2:00 intervals
5.88 miles at 58:02

Thursday, March 1, 2018:

Endurance Run
5 miles in 47:02
Local road run

Friday, March 2, 2018:

Rest day

Saturday, March 3, 2018:

Endurance Long Run
13.26 miles in 2:03:21
Local road run