I guess I'm getting used to these Rep/Interval sessions as there was no soreness on Sunday morning after Saturday's repeats. This meant the long run was on.
Unfortunately it was raining, and has been for most of the week, making the trails quite messy. At times it felt like you were running w/ suction cups on the bottom of your shoes as you could hear that "suction sound" when picking up your feet from time to time. (I imagine Grellan would have had a field day bare footing through this slop!)
Nonetheless, it was a good run. I'm running these longer ones much more aggressively lately, especially towards the end. Sunday's effort was a 12-miler w/ the first seven at about 7:10 pace, and the last five at 6:34 with the middle 3-miles of those five at 6:23. The total time was 1:22:58, netting me a 6:55 average pace.
I feel like the training is going pretty well right now. This weekly combination of the short fast reps, the longer intervals (which are the toughest), and the aggressive long run seem to be feeding off each other in a way where each workout type helps the others. I imagine this will plateau after a few more weeks, but I know JT's got something in the works (where she'll likely ratchet up the intensity further as we approach the short winter track season)
I've got rough schedule for my upcoming seasons, and when I get a few more details I'll post it up here. I think the idea is going to be to just run a few races in the winter to see where I'm at. I'll be training right through so there will be no attempt to run a "peak" race during the winter - it's the spring/summer season where we'll go for the best times. Also, there will be no fast speed work before the winter season, JT doesn't want me trying to go too quickly in the cold weather - we'll save that work building up to the subsequent season in the spring. I still have a lot of work to do before I'm ready to run a decent 800m - I'm sure a lot of heavy lactate training is coming soon - but there's only about 6-weeks until the season starts, so I've gotta get ready!
Sun, 12/21: 12-miles in 1:22:58, (6:55 pace) HR-158