Winning Back What I Lost

6AM: General Aerobic Run. Easy 8:30/mi pace. Left hamstring was a little tight but otherwise my legs felt strong and springy. Had a horrible sugar relapse over Easter weekend but I'll get back on track this week w/ a carb detox. 

6AM: Interval workout: Warm; 6 x 600m @ 6:39/mi w/ 90 sec jogs; cool. This felt fairly easy and for good reason. When I got home I looked at the Pfitz 18wk/55-70mpw plan and it turns out that I've been working off of the old Pftiz plan from 2001 and not the updated one included in the book. I have the book but for whatever reason I just googled the plan when I started this training cycle and got an article from Running Times w/ the old plan. The new plan calls for 800m intervals once you start transitioning into the speed mesocycle. Oh well. 

615AM: Easy recovery run. Got a sports massage yesterday so I was feeling a little off this morning. My left hip was way out of whack so the therapist did a fair amount of work getting it back in line. Already feeling the difference but it will take a couple of days to get re-acclimated.   

530AM: Medium Long Run. Still feeling the effects of the massage. Usually takes me 3-4 days to work out all of the lactate that is dislodged. This is a slight step down week, which in this case means that I'm running 5 miles less than last week instead of increasing my mpw.  Right in the heart of training and, as per usual, I need to get serious about my diet.  Weight loss is stagnating after a promising February and March.  Easter candy has nearly all been consumed so at least that temptation will go away soon. February has Valentines Day and April has easter so the kids' "candy" holidays are nearly over. 

6AM: General Aerobic + speed (8 x 20 sec strides). Left heel & PF flared up this morning. Soaked in some epsom salt when I got home. Not sure how or why that helps but it always seems to.

6PM: Easy Long Slow Run. This run was a little tougher than it had to be because I was running into a stiff wind on the last half.  Prior to the run, I was on my feet all day doing yardwork followed by a T-Ball game (coach). Nevertheless, I'm noticing that my easy pace has been slowly inching closer to where it was last spring/summer. When it comes to non-tempo/LT/speedwork runs, I just try to run strong and not elevate my HR above 145-150max. Sometimes this means 9:00/mi pace and other times, like today, it is 30 to 45 secs per mi faster.