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.
|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|
|Saturday:||Long Run (13.68 miles)|
|Sunday:||Grilled Cheese 4 miler (23:58)|
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.
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.
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.
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?