week of 15 Oct

• Mo: 4.5 (9:06/133) - grass
• Tu: 10.2 (8:47/146) - 6x0.5 w/ 0.5 rest: 3:17, 3:13, 3:11, 3:09, 3:11, and 3:11. Way, way faster than I've ever done them. Am I faster or is it just the weather (47 degrees)? I'm regretting that I didn't throw the Benji Durden switch earlier, but hopefully I'll peak for race day. I really felt like 3:15 shape. I still need to not get sick or injured and get lucky with the weather.
• We: 4.7 (8:46/138) - nbrhd loops
• Th: 13.4 (8:15/148) - Progression run to work. 6 @ 9:00/138bpm then 8:11/149, 7:49/152, 7:52/154, 7:34/157, 7:07/163 (downhill), 7:24/152 (downhill), 7:37/163 (big uphill).
• Fr: 4.2 (9:26/133) - grass
• Sa: 4.6 (8:56/138) - nbhrd loops
• Su: 13.5 (8:48/145) - lake loops. Bad run. I did exactly the pace I wanted. I planned to run 3 laps just under 40 minutes. They went 39:54, 39:33, and 39:36. My hr was much too high at the end for the pace. Mile 13 was 8:45/155 compared to 8:21/154 last week when it was cooler and 8:31/155 two weeks ago when it was warmer and *much* more humid. This is a reminder that I not only need to have good weather, but I also need to have a good day.

Looked great this week until today. I think I ate too much junk yesterday. Perhaps that had something to do with it?

week: 55.0 miles, 8h1m, 8:45 avg pace, 143 avg hr