Monday PM 2x mile loop, Scenic trail w/ garrison & some of xc team, felt pretty good, tot. 8XT Gen Fit routine + Core work
Tuesday 4:30PM 2x mile loop w/up, 3x 1-2-3 Fartlek (1:00 2-mile pace, 1:00 easy, 2:00 5k pace, 2:00 easy, 3:00 5k pace), 1 c/down
6:00 PM 5+ trail wanderings w/ xc team + Jon & Garrison, this was really, really tough after having completed the workout. Very brutal but made it through, tot. 5+ (daily tot. 13)
Wednesday PM 7 Peaceful Pines trail + Crow hill bits w/ Jon, Garrison and Jayson, ran last 2.5 real hard w/ Jon, felt great, tot. 7+
Thursday PM 20:00 easy running, felt S*****, lacked motivation - not a good day & Achilles was sore, tot. 2+
Friday rest day... ugh
SaturdayAM 7+ Fisher Museum trail + 6x18 sec hill sprints
Sunday AM/PM rest, worked @ restaurant from 8-4 w/ only 5 hours sleep (concert the night before). Really sore & tired, + i felt a little sick at the end of the day. Should have gone for at least 2-4, but just gave up.
Summary: 40 miles appx for the week, including two great workouts. I'm including the hills as a workout; i was so SORE on sunday from them! I've never done a proper Fartlek workout before, and i was surprised at how tough it is. The first set I was spot on every interval, the 2nd set i was either right on or a second or two off (jogged MUCH slower between intervals tho), by the 3rd i was just running real hard for each interval, but judging by my watch it was still within 3-4 seconds, usually. Tuesday was especially painful, not just because of the workout but the run about 30:00 afterwards was done at a decent clip for the first 3 miles. I was dead afterwards. Wednesday should have been an easier day but i was in a bad mood so we started off the run fairly quick, slowed a little for a mile or so, and then myself and Jon just jumped into a decent clip and really hammered for the last mile or so. It probably contributed to my sore achilles on thurs/friday.I felt that this week was a real good step in the right direction. It felt nice to get some speed under my belt, and oddly enough, it felt good to have a little tiredness in the legs. Although the mileage was low (40 compared to 50 the previous week), it's understandable. My long run (which would of been 12+) had to be cancelled on sunday, mostly because A) Lacked time and B) started having the first symptoms of Food Poisoning (which i later confirmed).
In the overall scheme of things, one week doesn't matter. It's the countless weeks with their compiled miles, workouts, and races which shape you in the long run.