Training: Workouts and a 3 mile race

Last week’s training went well.  It’s definitely hard to beat the week before and running a hard 15 miler, but I have no complaints about last week.  I went back to a somewhat regular routine and got done what I needed.

Monday: Easy 45 minutes
Tuesday: Easy 45 minutes
Wednesday: 12X400s
Thursday: Rest
Friday: Easy 60 minutes
Saturday: 3 mile race (18:20) average 6:07 pace
Sunday: Long Run

Thoughts:

As always, the easy miles are just that…easy.  Coming back from my rest period last year, I’ve run a lot more by time versus a set amount of miles.  I like it better.  Less stress and it doesn’t really matter if I run 4.8 miles or 5.2.  That .4 (or whatever) probably won’t bring me a PR.

Workouts:

12X400s  90 seconds

It was windy and cold, but I was able to get the workout done.  My legs were still tired from the 15-mile race, but I ran for where I was at that day.  That’s all you can do.  I’ve run faster, and I’ve slower.

3 Mile Race (18:20):

It was supposed to be a 5k, but it was exactly 3 miles.  Results will label it a 5k, but there is no sense lying to myself!  The race itself went fine.  I didn’t feel great, but it was nice to get out there again. It was cold and windy, with a feels like temperature of about 10.  My splits were consistent (6:05, 6:08, 6:07) and I ran the entire race alone.

Long Run:

Many weeks I do a fast finish/tempo with my long run.  My body was not feeling it, so I didn’t.  It felt good to stretch out the legs.  I ran around an 8-minute mile, which is moving faster than my recovery runs but not going hard.

Posts from the week:

January Training Recap
Distance Series 15 Miler (1:39.46)

Questions for you:
How was your week of training?  Are you a football fan?
What was your best workout?