Weekly Training Summary 2/14 - 2/20

Monday 2/14: 5.5 mile jog in 48:30. 8:53/mile pace. Avg. HR 133.

Tuesday 2/15:
AM: Track workout - 8x1000m plus warm-up and cool-down. 8.97 miles.

PM: Night trail run w/ WUS. My legs felt pretty tired after the interval workout in the morning, but I decided to go out for 11 miles anyways...11.33 miles in 1:40:35. 8:52/mile pace. Avg. HR 133.

Wednesday 2/16: 9.61 miles in 1:21:48. 8:30/mile pace. This was a nice run, I basically followed the same route as the "Figure 8" trail run that I did with WUS, but didn't go all the way to the canal. Avg. HR 143.

Thursday 2/17: 25 minute tempo and 6 x hill repeat. 8.43 miles.

Friday 2/18: Went up to Great Falls National Park for a trail run. I felt especially fatigued, but still managed to get the mileage in. 12 miles in 1:39:19. 8:16/mile pace. Avg. HR 146.

Saturday 2/19: 9.00 miles in 1:09:47. 7:45/mile pace. My legs felt great! I was happily surprised. This run was about 1/2 trails and 1/2 pavement. Avg. HR 150 - which is kinda high, probably because I was still fatigued from the tempo from Thursday or I just wasn't running very efficiently.

Sunday 2/20: 17.32 miles in 2:19:58. 8:04/mile pace. I tried to follow the "Figure 8" run, but got lost in the Archibold Glover Park section...so I ended up doing a loop around the Tidal Basin. I was wearing my Kinvara's and my feet started to get very sore by the end of the run. I think that my Nike Lunaracers have more cushioning on the forefoot, and I've felt somewhat more comfortable in them during long runs. I think I'll probably go with the Lunaracers for the National Marathon.

Summary:

82.13 miles in
11:14:24 at
an average speed of 7.4 miles per hour with
an average HR of 144 beats per minute