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

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