March 24 – March 30 Training

March 24 – AM 8 Miles with 4 miles at ANT pace (22:40, 5:40 pace) 178 BPM AVE HR It took a while for me to get loose for this workout, but after I did I felt good.

March 25 – AM 2 miles BE1
PM 8 miles, 53 minutes, 160 BPM HR

March 26 – AM 3 miles run BE1
PM 8 miles with 12x 400 Race Pace intervals (between 1:12 and 1:16) workout max HR 172 BPM, average 169 BPM HR, Great Workout!
PM2 55 minute bike on my wind trainer, 130 BPM HR AVG

March 27 – AM 3 miles BE1
PM 7 miles at 6:45 pace, HR 152 BPM AVG

March 28 – PM 8 Miles with 3 miles at ANT pace (16:16) HR 179 BPM AVG

March 29 – 25 Miles, 2:50:00, 135 BPM HR AVG – Great long run with Meg, good weather for this run in D.C.

March 30 – Day off

72 Miles Run
9:30 Hours Trained

This week I continued to keep my mileage up to prevent overtraining and peaking, but I also continued to do speed. In addition to my mileage and long run I did 2 longer ANT workouts and 1 shorter race pace run. This system of a long run, an ANT workout, and a short interval race pace or faster workout seems to be developing my racing speed/fitness very well. I am very fit and running well right now.

Year Totals:
601 Miles Run
134:30 Hours Trained