Training: Group Runs and Grilled Cheeses (74 miles)

Training

Last week was spent ramping up my mileage after a lower mileage week.  While I felt as if I was still recovering, I did feel significantly better than the previous week.

Monday: Easy Run
Tuesday: 11 Mile Progressive Run (last 5 miles between 7-730)
Wednesday: 6.5-mile tempo run (6:39) Total miles: 15.5
Thursday: Easy, shakeout run
Friday: Rest
Saturday: Long Run (13.68 miles)
Sunday: Grilled Cheese 4 miler (23:58)
Total:  74 miles

Tuesday: Progressive 11 mile Run

I started the run with at a comfortable 9-minute pace.  I didn’t pay much attention to my watch but ran by effort. I finished the last 6 miles at around 7-minute pace.  I felt good, but my stomach was off from the previous week of being sick.  The last 6 miles felt like I was working at 80% which is exactly where I wanted to be.

Workout Wednesday:
4-mile warmup
6.5-mile tempo (6:39 average)
5 mile cool down

This tempo felt a lot harder than I hoped.  We had a storm rolling through, and it was windy.  It felt like there was more headwind than not.  My miles going into the headwind varied between (6:45-6:50), and the two that were going with the wind were 6:29.  It wasn’t a consistent or motivating workout, but as I said on Thursday, you can’t control the weather.

Saucony Zealot and Saucony A6

Saturday:

At the last minute, I tagged along with my coworker who was running 16 miles before work.  I had not planned on doing 13+ miles, however, due to my own error I got stuck and by the time I realized there was no shortcut and it was too late.  I had a great and relaxing run.  It was a great run, but longer than I hoped.

Grilled Cheese and Tomato Soup 4 Miler (23:58):

After doing 13+ miles the day before I had no idea what to expect.  I knew yesterday’s race would be a good workout either way.  My legs felt sore and tired and I was shocked with how well I did.  Even though I ran a solid time for me, I didn’t feel great.  It gives me hope that with taper and rest, I would be able to hold the same pace for an 8k.

I executed a perfect negative split race of (6:09, 6:04, 5:59, 5:52) and finished in a time of 23:58.  The course was on moderate terrain and I was still nearly 50 seconds faster than the Pregame 4 miler last month.  I’m very pleased with the results!  They announced my name and told me I also ran the course record.

grilled cheese and tomato soup run 1

Thoughts:

Unlike last week, I’m glad to have left my coach frequently.  While none of the workouts, races and runs were “the best ever”, I did get them accomplished despite unfavorable conditions.  I do wonder what kind of race I could have run if I was tapered and felt good!  The upcoming week will consist of cranking through workouts and preparing for Shamrock in two weeks.

Questions for you:
How was your week of training?
What was your favorite workout last week?