Monday: Run 1 mile (13:41 pace) + NROLFW phase 1 workout A
Tuesday: Easy run 3.0 miles (13:33 pace)
Wednesday: Track run 4.0 miles (12:56 overall pace)
Goal: 1 warm-up, 4 x 0.25 @ 7:55 (1:59) with 0.25 recoveries, 1 cool-down
1 warm-up: 13:56
4 x 0.25 intervals: 1:59 (7:58), 2:07 (8:23), 2:13 (8:56), 2:11 (8:49)
4 x 0.25 recoveries: 13:44, 15:39, 16:08, 16:23
1 cool-down: 13:50
Errrm... the first one was right on! After that, not so much. :( Ok, I knew this progression of paces week-to-week for this month was pretty aggressive, but still disappointed at how hard this felt.
Thursday: Run 1 mile (12:47 pace) + NROLFW phase 1 workout B
Friday: Run 1 mile (14:49 pace)
Saturday: Run 1 mile (13:05 pace)
Sunday: Run 2.0 miles (13:18 pace)
The compromise between "sit on the couch all day" and "run 4 miles with 2 at a single-digit pace" ended up being "run 2 miles at any pace". Not exactly conducive to a PR, but better than the nothing I wanted to do, right?
I'm realizing that if I don't do the long run ("long" or hardest workout, as the case may be depending on the training plan), on Saturday, it's rare that I'll make it happen on Sunday. Saturday I like to be productive; Sunday I prefer being lazy and savoring the remainder of the weekend.
Total running: 13.0 miles
A bit of a stressful week (getting stuff done for the holidays, finishing year-end planning at work and some fiscal-year deadlines), led to more of a bare-minimum week in terms of workouts, but still kept up the running streak!