This was a week of excuses and correspondingly, no results.
2/21/11: 6.2 miles
The only run of the week.
An unintentional rest. Spending the weekend (last one for the winter season) working at a scout camp never, ever helps the running.
On another note, today marks day 1 of the second phase of training. This phase is highlighted by hill workouts, fast, short repetitions, some threshold runs and is designed to build strength for the harder, more demanding phase three. Phase 2 lasts eight weeks and ends the last week in April. Tonight I did my first non-long run quality workout of 2011. It was:
Warmup: 3.2 miles slow
2x hill repeats: 1.1 mile up and down (4.4 total); pace comfortably hard
Cooldown: 3.2 miles slow
Total: 10.8 miles in just under 90 minutes. I'll take that. My legs (quads mostly) are a little thrashed and my cooldown time slowed about 11 percent from the warmup.
On tap for the remainder of the week is 55 miles with a 14 mile long run on Saturday.