Lately, my speed workouts haven’t always hit the paces I’ve wanted. To be fair, my effort has been there, but I’m often running in undesirable elements or on hilly courses. I haven’t been running workouts on tracks or even flat ground. That being said, road races aren’t on the track, and there is a hardly ever a perfect day. Practicing these things is good.
As I’ve mentioned a few times, I’ve been having a few issues with antibiotics. There hasn’t been any drastic improvement this week, but I was still able to get my workouts accomplished.
During the month of December, I’ve also raced far less frequently and honestly I miss it. My wallet and budget don’t miss the races, but I do!
|Tuesday:||Easy 12 mile long run with Liz|
|Thursday:||6X1 mile repeats (6:40 average)|
|Sunday:||14.5 miles with 10k tempo (40:40…6:34 pace)|
On Monday, I woke up, and my body hurt. I felt tired and not wanting to move and I am glad I rested. I did get a deep tissue massage that I needed.
On Tuesday, Liz and I ran her longest run ever together. We are trying to run more Tuesday mornings together. Part of my plan to get out of my running rut is to find more people to run with.
I pushed a workout back one day because my legs were sore from the deep tissue massage. It takes me, personally, 2-3 days for my legs to feel good afterwards.
6X1 mile repeats average (6:45 pace)
(7:05, 6:16, 6:44, 6:15, 6:43, 6:16)
The first mile it down poured. I couldn’t get a good groove. I got to the end of the first mile and looked at my watch and thought: Are you effing kidding me? To be honest, I nearly through in the towel but since I was a mile out I had to run at least one mile to get to the start. I ran back and felt better, so I continued the workout. It poured rain throughout the entire workout, and I changed clothing for my cooldown since I was drenched.
Taking out the first mile, I averaged about 6:30 pace which is more/less where I would like to be.
My mile repeats have been done lately on a significantly hilly section of a local road. I like it because it includes hills. It’s a slower pace, but harder workout. It’s helped my races that have hilly portions because I feel like I can surge the hills better.
Sundays Workout: 14.5 miles with 10k tempo (40:40…average 6:34 pace)
Today’s workout was my best workout all month. I warmed up 4 miles, ran my tempo and cooled down another 4 miles. Throughout the entire 14 miles, I felt strong. Since I haven’t been racing, this was an excellent motivational workout.
My splits were 7:01, 6:29, 6:34, 6:27, 6:31, 6:29. To run out of my neighborhood any direction, the first mile is all uphill. The incline has been good for training, and I’ve found quite a few hills throughout various routes as well. I’m happy with the workout and was surprised I was able to maintain that pace. I felt as if I could have gone further.
It was great to end my highest mileage week on this note and bonus my stomach didn’t act up today either.
Thoughts of this week:
It’s another high mileage week with rainy but solid workouts. This work is going to pay off in 2016. I might not set PRs through the winter but similar to summer training when I plateaued, I’ll break through another plateau.
On another note, Women’s Running featured an article that I wrote about starting to run. I couldn’t be more honored.
I hope everyone had a Happy Holidays.
Questions for you:
How has the weather been where you live?
Are you training for anything in particular right now?