Training last week-
Let’s see here, what happened? Training last week, for the most part, was good. I got the mileage in, despite the cold and miserable weather. 30-35 degrees and rain is my least favorite type of weather to run in. To be honest, I haven’t been feeling the treadmill as much lately. That’s not always the case and most winters I would rather run on the treadmill than the pouring rain.
| Monday: | Easy 6 miles |
| Tuesday: | AM: Easy 6 miles |
| PM: Easy 5.3 miles | |
| Wednesday: | 3-mile warm-up, 4X1 mile with 2 mins rest, 3 miles cool down |
| Thursday: | 2 miles swimming |
| Friday: | Easy 6 miles |
| Saturday: | Easyish 10 Mile Run (Averaging 8:12 pace) |
| Sunday: | 12 Mile Fast Finish Long Run (Averaging 7:58 pace) |
| Total: | 37 |
Thoughts:
I met all of my goals for running (mileage, workout, and race). Plus, I met all of my Holiday goals (IE get all of my holiday gifts), which I think is a workout in itself.
Workout Wednesday: 4X1 mile repeats (6:44, 6:34, 6:39, 6:40) with 2 mins rest
I’m pleased with how this workout went. I haven’t done mile repeats since the summer (I stopped doing workouts after pulling my hamstring). I ran with my good friend Skip, who helped pull me along. I’ve been doing workouts on the road because that is where I race and the tracks are usually locked.
https://www.instagram.com/p/B6OjsbCFyC5/
Over the weekend, I planned to run an 8k but the timing didn’t work out. Sadly, because I paid for it too! Both runs over the weekend were productive.
My long run on Sunday averaged 7:58 pace and the last mile was 7:22. If you asked me, “could I run the last mile at 7:22,” I would have laughed, but somehow I did it. The goal was to run harder but feel comfortable, which is precisely how it felt. I was conversational most of the time (minus the last mile), but not like I was sprinting. In fact, I said hello to several friends and a coworker.
Next Week:
With Christmas and traveling, my goal is to get the mileage in and enjoy myself. Hopefully, everyone has a Happy Holidays. Next week also marks three months/12 weeks until a lot of March/Spring races. I’m running Shamrock half again and I would like to be back in sub 90 min half marathon shape before that.
Posts from the Week:
Do you REALLY Need Insoles or Custom Orthotics for Running?
USATF 2019 XC Club Nationals 6k 26:13
Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport.
Questions for you:
Do you have any Holiday plans?
When is your next goal race?