Monday - rest
Tuesday - 24K with 3x(800[5KRP]-1600[10KRP]-3200[MRP])
24.0KM (14.9mi) - 2:02:28 - 5:06/KM (8:13/mi)
Wednesday - 13K recovery
Nice and easy Wednesday night run with the usual group. Juliana and I stuck together and kept each other in line pace-wise, while chatting and getting all caught up on things. The time flew by.
13.2KM (8.2mi) - 1:17:47 - 5:54/KM (9:29/mi)
Thursday - 15K with 4 x 2000 at descending pace
It was clinic night and I adjusted my schedule so I could stick with the group for some speed work. First we got to hear lots of great stories from the Boston crew - I am so thrilled for all of my friends and it has been quite a thrill having even a small role in all the excitement.
Then it was on to the workout! The plan was to start our first interval at MRP, increasing by about 10s/KM with each subsequent interval. I hung with my pace group for the entire workout - until the last kilometre when I took off like a rocket chasing the faster pace group up ahead. :)
5:09 - 5:12
4:59 - 4:59
4:45 - 4:45
4:32 - 3:59*
*fastest kilometre I have ever clocked!
15.1KM (9.4 mi) - 1:18:58 - 5:13/KM (8:25/mi)
Friday - 8K recovery
It was sooo nice to have Good Friday off work and my day started with a much-needed sleep-in! After a slow start to the day, I eventually made my way over to the park for a nice and easy run. It was a beautiful morning! My legs were pretty pooped and I had no problem keeping the pace slow.
8.0KM (5.0 mi) - 48:42 - 6:05/KM (9:48/mi)
Saturday - Uxbridge Half Marathon + 11K warm-up, 26K at MRP
Uxbridge "Run for the Diamond" Half Marathon Race Report
11.0KM (6.8mi) - 1:03:12 - 5:45/KM (9:15/mi)
21.1KM (13.1mi) - 1:46:19 - 5:02/KM (8:07/mi)
Sunday - 12K recovery
I had some recovery miles on deck to wrap up my mileage for the week, and decided to break it into two shorter runs. My legs were feeling surprisingly good after Saturday's race. I hit the neighbourhood streets and kept comfortable for both runs.
In between the runs I set up a water station for my buddies who were out tackling their long run. I had lots of water, gatorade, fresh oranges (apparently the "best tasting oranges ever!") and some candy. Having been on the receiving end of these little goodie stations on a long run, I know just how refreshing it is so I was happy to give back when I had the opportunity.
12.5KM (7.8mi) - 1:10:57 - 5:41/KM (9:08/mi)
(two runs of 6K and 6.5, but I forgot to reset so it recorded as one)
Total Week 16 Mileage: 105 KM (65.2mi)
Total time: 9:28:13
Average pace: 5:25/KM (8:43/mi)
3 weeks til Mississauga Marathon!