taking today off . . . my legs are somewhat trashed from FB 5K in the rain, and a 5M easy run in the cold. ready to up the mileage this week to 24M, which is about 4M per day.
This week, JD mixes in a long run of 40 min at M pace, which will be a new pace for me, for my old VDOT was 8:03, which seems fast, compared to my 5K race effort of 7:4x. I might have to run the M workout around 8:30, seems more doable, till my VDOT comes along.
For now, I'm enjoying my rest day.
JD calls for a 40 min M run . . . looks like Sat am is as good day as any, with no FB this weekend. the 5K says my VDOT has decreased to 40 so the M pace is 8:30, which sounds about right for 40 minutes, that will be a challenge. interesting that JD describes the purpose of the M run as "Mental", get it,, "M" for Mental. really it is Marathon pace. and I never really want to run another marathon. says it works the same system as the E pace. well. I will be doing it about 2:00 per mile faster. that will probably feel like a race. might just crank that out on Grants Trail, nice and flat. my entire neighborhood is hills so would mess up the pace. and be much harder!
edit: duh, I just read my first post, same thing. well, I *continue* to think about it . . . just wait for an R workout, I'll be beside myself with joy. !
here's the numbers for JD Phase 1 Week 5 of base . . .
run miles: 24.15M
run time: 4:41 hrs
avg HR: 137
min weight: 190.4
two more weeks of base to go! Yay! then I get to do an interval workout. or maybe two . . . woo hoo! can't wait!