Workout Summary July 23-29

Total Miles Run = 47.2
Long Run = 7
Quality Miles = 14  (sub 7 min pace or hills)
Moderate Miles= 4 

Highlights
Mon .1 x 10 strides
Tues 3 x 1 mile 6:20s;  
Wed  6 x 800m 3:30s very hot!
Thurs .1 mile x 20 6:30s per mile ave   
Fri  5K hard 6:57 pace very hot!
Sat:  16x100m, 8 x 200m, 4x400m intervals 6:26 per mile ave;
Sun .22 mile x 13 just under 7 min pace ave on dirt in the shade

Other:  5 swim workouts

Comments:  I've abondoned longer runs for now and am trying for higher quality most if not every day by adding .1 mile strides and short intervals.  Ran the same 5K as last week 11 sec faster but still very slow https://www.strava.com/athletes/1333811/training/log

Can You be Fit and Slow?

This morning I ran 3 miles on the 5 lap track at 6:02 pace. I've been mixing some indoor mile, 800, and 400 intervals, so felt it was time to see where I'm at. Eight degrees out with no wind, I ran 18:06 for 3 miles. Not great, but not bad for me either. With the exception of the 10 x 440 yds I did last week in 89-90 sec, my indoor intervals on the tight 10 lap track have been slower than 6 min mile pace. Looking back, I should not expect to run any faster.

Here is what I now know. I am getting pretty strong- with help I am confident that I could have hung on for another mile with minimal slow down (I sort of talked myself out of it- easy to do when you run at race pace alone), however dipping much under 6 minutes for just one mile might be a challenge. Call it forced periodization, but winter is a time for building strength and endurance, not speed. Fit, but slow. Runners from the Midwest know all about it.