Training: Building Fitness and 10ks
Last weeks training was good. I got what I wanted for the week. Over the summer, I plan to race as much as possible to get back into shape. That’s what I did when I set my 5k PR several years ago. I want to keep racing until I’m back in shape. I personally find I’m able to push myself harder in races versus workouts.
|Monday:||Easy 60 minutes|
|Swim 3000 meters|
|Tuesday:||Easy 60 minutes|
|Swim 3000 meters|
|Wednesday:||3X1 mile averaging 6:30 pace|
|Friday:||Easy 60 minutes|
|Saturday:||Cape May 10k (42:35) Total miles with warmup/cooldown 10|
|Sunday:||Long Run 12 miles averaging 7:58 pace (last 3 miles 7:08, 7:01, 6:56)|
After a rough Spring and putting the effort in, and not getting anywhere I’ve finally committed mentally to building back fitness. When I start trying to build back speed, I’m usually faster, so this feels as though I have a long way to go, especially considering Spring didn’t go my way.
My easy runs were just that, easy. There is never much more to say about them.
Workout Wednesday: 3X 1 mile (averaging 6:30 pace) with 2 minutes rest in between:
This was my first-speed workout in about a month. I intentionally took time off to allow my body some rest from hard workouts. It felt challenging, but I’m happy with my effort and getting back out there.
As most people know by now, I’ve been getting back into the pool more. I still plan to swim throughout the summer. I was a competitive swimmer through college, and it seems like a different lifetime ago. I’m having fun in the pool right now because I can mindlessly stare at the black line for about an hour. I can’t compare myself to previous fitness levels because there is no way I’ll get back in the pool for 10,000-14,000 meters 5X a week as we did in college (yes that’s 2-4 hours most days).
Cape May 10k: (42:35)
This pace was slower than my 10-mile pace at Broad Street. I have struggled to get the turnover in my legs faster recently. It feels as though my body as one pace for hard efforts and that is between 6:45-6:55.
This is another personal worst in recent years, but as I said on Instagram, my goal is to show up at races. The good, bad, ugly, I’ll be there. I still had a great time with friends, and I’m happy to have done it.
Long Run: 12 miles averaging 7:58 pace
My long run on Sunday felt better than my race on Saturday. My last 3 miles of my long run were 7:08, 7:01, 6:56. My last 3 miles of my 10k the day before were 6:58, 7:01, 7:01). Somewhat comical but that’s how the legs felt. I would have loved to run better at the race, but it wasn’t in the cards. I didn’t set out to run that fast, but it was motivational that I felt better for my long run.
Posts from the Week:
Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. This week I talked about the differences between social media runners and running specialty. In the newsletter, I share running industry trends and things relevant to the sport. There are often giveaways as well as discount codes.
Questions for you:
How do you get your turnover faster?
What is something you struggle with in running? Long runs? Easy runs? Workouts?