This week the fatigue of the milage over the past 4 weeks really hit me.  Based on my original plan this would be my final build week before heading into a 2 week taper.  I decided mid-way through my Monday run that I would begin to rein in my workouts this week.  Last thing I need at this point is an injury, and if I’m on tired legs I can’t get the high quality hard workout that I need to get better.

Oct 14, 2013 – 22k medium-hard effort

Sunday was Thanksgiving, so I knew I may feel a little heavy for this workout.  I was less concerned about my pace, or more concerned about feeling like I was putting out a good effort.  From the beginning I felt a little slow, and I struggled coming in over the final 5 or 6km.

Oct 16, 2013 – 5x 2k hard, 1 easy. 3k cool down

None of my intervals were very impressive, and I really struggled with my final one.  My heart rate was high and I just wasn’t turning over my feet like I needed to.

Oct 17, 2013 – 10k with 3 x 1k hard

Usually this would be a track day, but I decided to do another day of road work because I figured a quality track workout just wouldn’t be there for me.  I ran 10k, and at 2, 4 and 6 I ran 1km hard.  My hard km’s were all around 3:50, which I was pleased about.

Oct 19, 2013 – 30k long run

I was doing my long run solo this week.  I woke up early, plugged in an audio book (Born to Run) and ran.  I decided to do 3 10k loops from my house.  At the end of each loop I’d grab a bite and some water.  I did 3 different loops.  It was a nice run, felt pretty good throughout.