Last week I hit about 90 for the week. One real good workout and one workout where I had to bail due to the hamstring. I also got in a good long run for the first time in a while.
bailed workout: Was supposed to be 1.5mi, 1mi, 800. Progressively getting faster every 400m. But I had to bail after the 1mi because I got too excited and forced the pace down too quickly. The 1.5mi was in 7:03(,76,74,71,69,67,65). The mile was 4:32(71,69,68,64).
The 2nd workout was 1mi, 2mi,2x1mi with 3min rest between each. The plan was to go 10k pace the first 1mi, cruise the 2mi, then crank it down on the last 2x1mi. The first mile was run on the flat ground, while the rest was run going up the gravel hill and down the greenmonster, so the 2nd mile of the 2mi and the last mile of the workout had a nice downhill in it. I ended up hitting 4:45, 9:41, 4:44, 4:17. It felt pretty rough at the beginning because I didn't warm up as thoroughly as I should have. That's because it was pouring out, so I wanted to get going. As I got going, it felt a lot better, and by the end I was feeling really good.
I'm finishing up the a post on the speed/anaerobic work/neuromuscular work during the season for HS cross country. It should be done relatively soon, and then I'll post it up.