2/4-2/10

Feb 4
5 miles easy w/ 6 maximal hill sprints, CR 250. Felt super sluggish until I did the hill sprints. Way better after.

Feb 5
10k race pace intervals, 2k, 1k, 2k, 1k, 2k, 1k, 1k on 2 minutes rest on CRs 160 & 165

Big wind out of the south. Was hoping to average 6:00 on the ks and 6:10 on the 2ks. Ended up w/ 6:05 on the ks and about 6:12 on the 2ks. Have minor ambitions to break 37 in the 10k this year, and this workout shows I’m nowhere close yet (at least not in these conditions).

Hard effort

9.82 miles total

Feb 6
4.6 miles easy in 45 minutes on the mill

Feb 7
Easy speed, 4.5 miles easy, w/ 6 x 200 by feel. 200s were near max effort but with full rest. Did some quick plyos before. Another brutally windy day (cross wind on the 200s), so no watch.

Feb 8 
Ski but no run

Feb 9 
Prog run on CR 220. Started at 8-minute pace and worked my way down to 6:18 pace, between 7750 ft. and 8400 ft.

Big wind out of the south again, which was mostly a cross wind, but somewhat of a head wind those last few miles.
.
Last five miles in 6:56, 6:49, 6:40, 6:29, and 6:18. Definitely pushing the top end of my LT threshold on hills and the last few miles.

Didn’t feel any pain during the run, but I’ve felt some knee strain after the run. Hopefully it’s nothing a couple of (very) easy days won’t take care of.

Hard effort. Feeling pretty worked after this one.

12.54 total

Feb 10
4.7 mile jog w/ the Chaffee County Run Club. Super easy and the knee felt fine. Arkansas Hills are still treacherous in the shady spots.