I finished a four week training block this week, four weeks at or around 50 miles each. Now, a down week begins and it’s perfect timing for one as my heel and ankle area are talking a bit. But I’m realizing I need to do more core work as well as try to be more conscious of posture. My posture has always been pretty bad and it even drops low when I run. Part of me believes my reoccurring heel/ankle problems might stem from poor posture in addition to tight calves (still foam rolling daily!) So, this upcoming down week I will try to rejuvenate and be more aware of the shoulders.
This past week saw two PRs! I’ll share my Sunday experience in this week’s post. On Tuesday, I unexpectedly ran a 1600 meter PR. Typically, I arrive at the track later than the group because of work, so most of the time my workouts are solo. It just so happened that a group of women had a mile to finish up their workout. The goal was 6:40. I was unsure if I could hold that pace seeing as 7:00 pace was a tad difficult for me last week. My goal was to hang on as long as possible. One lap in and on pace, I was surprised by how easy it felt. Two laps in and I was still feeling strong. With 500 to go, I decided to make a move. “Sorry, I feel a PR coming on,” I said as I passed the pack. My body never broke down as I crossed the finish line in 6:21. The easiest 1600 I’ve ever run. I was shocked. And stoked. I negative split by twenty seconds. Thank you ladies for carrying me through!
While this week is a down week, there is going to be an actual 1600 meter time trial at the track on Tuesday. If my heel/ankle is up to it, I’m going to try to replicate last week, but just a little faster. But more importantly, I’m going to take it easy this week. I’d like to replicate 2-3 more four week training blocks, with a 5k race and a half marathon thrown in there. Listening to the body is KEY right now!
Sunday: 1 hr 36 minutes of running with Perfect 10 miler race in 76:45
Monday: 55 minutes easy
Tuesday: 57 minutes of running with a track workout
Wednesday: 67 minutes of running (8:00 pace for about half of the run, too much intensity this week = sore heel/ankle!)
Thursday: 62 minutes of running
Friday: 45 minutes of golf course running
Saturday: 50 minutes of running on trails. 90 minute massage before the run, too!
Total: 7 hours and 13 minutes of running