Week Three: Re-Run

Monday:
Supposed to be off, but I was still making up for last Saturday so I did the easy run I should have done on Sunday.

Tuesday:
Intervals--eight half miles with rest periods of 1/4 of the interval. I clocked my 880s at 3:00, 3:17, 3:07, 3:21, 3:13, 3:23, 3:15, 3:29 and rested between 40 and 50 seconds between each one. Again I was doing 880 out and backs for this and the back was much more uphill than the out. My Av HR at the end of the intervals was 172.

Wednesday:
Off

Thursday:
Easy run--I went four and a quarter in 33.42. Av HR was 158.

Friday:
Tempo Run. One mile each warm up and cool down then five miles at tempo. I did the five and a half-- because I don't yet have a measured file mile course--in 40:59 (whoot).

Saturday:
Off

Sunday:
Twelve mile run. The plan doesn't specify a pace, which I take to mean I can go whatever speed I want. I tried to see if I couldn't do this one at an 80 or 90 percent effort. There was some struggling toward the end and I missed my original goal, but I did bring the whole thing in at 1:42:43, which comes out to a 8:33 pace and puts me about six minutes off my desired race pace. Not bad for seven weeks out.