BQ by 40

With my schedule this week, it looks like the following schedule will be how my attempt at 75 miles will happen:

Monday:

• 7 miles AM – Recovery (9’30″ pace or slower)
  • Actual workout:  nice and easy.  Legs are hard to wake up.
• 6 miles PM – Easy (natural, full stride, ballpark 8’50″-9’00″) 8’31″/pace is pretty easy
  • Actual workout:  6 miles at an average 8’21″ pace–quite a bit more aggressive than originally planned.  I opted for the treadmill, because I wasn’t in the mood to deal with lunch time traffic outside.  I started at a solid 8’31″ pace, but felt pretty good at 8’00″ and even 7’30″.  I even added a few strides of 6’12″-6’25″ in for variety towards the end.

Tuesday

• 7 miles AM – Recovery
  • Actual workout:  ran a third run on Monday, while watching the Packers-Vikings game.  7 miles at an average 9’31″ pace.
• 6 miles PM – Easy
  • Actual workout: 6 miles at an average 8’33″ pace–first half at 7.0 mph on the treadmill, second half at 7.1 mph on the treadmill.

Wednesday

• 10 miles APM – Tempo (8-miles @ 7’23″ pace)
  • Actual workout: 8 miles in 58:46 or 7’21″ pace, 10 miles in 1:17:46 or 7’47″ pace.  Hacking cough tripped me up at miles 5 and 6.

Thursday

• 7 miles AM – Recovery
• 6 miles PM – Easy

Friday

• 6 miles PM – Recovery

Saturday

• 20 miles AM – marathon pace workout
  • 2 mile warm
  • 5 mile @ 8 minute target pace
  • 5 minute cool (0.5 mile)
  • repeat @ 4 miles, 4 minute recovery, 3, 2, 1
  • finish 20 @ jog

• Hard to get going this morning Slow start. Sore knee, ankle felt iffy to start. Had trouble breaking 9:30 pace for first 1/2 mile.Decent run after that... stayed along Bardstown Road for 3 miles of the run. Even at < 6 am, that's pretty annoying--but I didn't want to do the hill in Vettiner Park this......
• I laugh so that I don't cry Actually, the drama is diminished for me today. I believe I have found a mostly acceptable workout routine while recovering:30 minutes of hard biking on the StairMaster bike downstairs twice per week.45 minutes of 180 cadence elliptical work twice per week.Maybe I can work in 2 hours on Saturday morning......
• 8 miles -- 6 mile tempo in 43:05 (finish @ sub 7 pace) #running #twit2fit Progressive tempo, 6 miles. Started at 7:24 pace, finished at 6:58 pace, with a 6:28 pace kick the last 0.2 miles of the tempo. Didn't feel good going into the run (sinus infection, headache). Don't try this at home, kids. Only an insane man would do a hard workout when......
• Tempo run 8.04 miles in 65 minutes (8'06" pace) I run my tempo and intervals on the treadmill (especially as opposed to running in th dark during rush hour). It's not optimal for training I guess, but I'd rather run the treadmill than miss another tempo or interval week. Mile point - speed (pace) 1% incline 0 - 6.2......
• Streak, Day 5: 2.81 miles in 27'01" #twit2fit Yesterday was a "tempo" day--a 1 mile tempo.  Maybe that's an interval.  Needless to say, I thought I could run a 7 minute mile, but I lost the pace at about 4/10 of a mile and struggled to keep a 7'20" mile. Coming off of that effort with a little......