On Saturday I hit the gym for my 3rd session of the week and ran an easy 5.5-miler after Friday's hill session. That set me up for the long Sunday run. Last Sunday was the race, and the Sunday before was just an 8-miler due to residual soreness from that week's hill session, so I haven't done a longer run in a few weeks.
The target was 11-miles at about 7:15 - 7:20 pace, but things felt smooth from the start - when I finished the first 3.3 miles (with the last 2.3 at a 3.5% grade) at about 7:15 pace I knew it was going to be a good one. By the halfway point the overall pace was down to 7:08, and after another uphill portion the pace started to pick up. The last 3-miles came in at about 19:40 and I finished the 11-miler in the trails w/ an average pace of 6:58. Nice run to finish out the week.
But this week (my first after the down week) was a milestone week for several reasons:
1. Total mileage was 47-miles which is a new record for me.
2. EVERY run this week averaged under 7:30 pace - even the very easy ones. That's a first for sure.
3. Average pace for the week was 7:04, certainly a record.
4. Three quality sessions this week w/ the 800m reps, hills, and the good long run.
5. Three sessions at the gym this week. (this should always be the case, but it's only been 2 per for the last couple of weeks)
So this was my longest week ever and also my fastest. On top of that I managed to get to the gym 3 times - a really good week of work for me. Fourty-seven miles @ 7:04 average pace is certainly something I wouldn't have predicted a few weeks ago, but I seem to be feeling much better after that down week.
I've got Monday off from running as usual, but I'll be at the gym. Tuesday's an easy day ahead of the Threshold day Wednesday, and coach has a good one lined up there!
9/18: 5.5 easy miles @ 7:11 pace, HR-149: lifting (upper-A, abs) stretching, rolling
9/19: 11-miles in 1:16:41 (6:58 pace) HR-153