Phase 3 is wrapping up this week. Its been 5 weeks in this phase, and 15 weeks total so far in the program. Since my last post, these last two weeks have been 3 quality workouts and the Ph3 ends with this Saturday's long run of 23 miles (3 weeks prior to race.)

The big news is that E-pace has become easier. In Ph1 and Ph2, my E-pace was 8:10-8:30. Nowadays, its 7:50-8:00. Same effort. It shouldn't come as any surprise, but it does.

The workouts:

3/15 (Wed) - 10 mi with 6mi at T-pace (4x 10min)
3/18 (Sat) - 12 mi TL (2mi Easy, 4mi continuous Tempo, 6mi Easy)

3/21 (Tue) - 11 mi 6mi at T-pace (8x 5min; 30 sec recoveries) **
3/25 (Sat) - 23 mi on hills

** The normal run to rest ratio in Cruise Intervals we've performed has been 5:1. For this workout, we ratcheted it down to 10:1 ratio. JD has a perverse sense of training. Those 30 second recoveries are super short, but somewhat nice.

So thats it. Phase Three is done. I can characterize this phase as one of T-pace running. We mainly used Cruise Intervals as the method. We progressed up to 40 minutes per session. Milage has been consistent 55-60 per week. No dings or injuries so far. I can't believe I started this program 15 weeks ago.

Now on to Phase 4.

http://This message has been edited by ltrun (edited Mar-24-2006).