Eight weeks complete, six to go in my RLRF experiment. I decided to do a round up post of the last three weeks of training as this plan is quite monotonous. On one hand, the monotony helps create a sense of predictable structure. On the other hand, it makes for boring weekly training log posts.
During Week 6, I continued to incorporate cross training into the plan on my non-running days. I also had a decent track workout in which I gained some insight into what it means to run “in control”:
Running in control doesn’t mean running without discomfort. Rather, it’s remaining controlled despite the discomfort.
I hit my target pace of 3:28 for all four 800 meter repeats. This also happens to be the race pace that the Smart Coach Training Plan thinks I will be able to hit on July 4th. So, I focused on imagining I was racing. This left me a bit unsure if 6:57 pace is possible as it felt quite fast. However, I still have six weeks left until race time and a lot can happen then. I also had a rough long run during Week 6, in which I had to walk/crawl during the last two miles. This was a fluke though as it was my first hot run of the year and I did not hydrate properly.
Weeks 7 and 8 presented some challenges as I added travel to the mix. Prior to leaving for a 10 day trip to the East Coast, I did a 4 mile tempo at 7:50 pace. The plan called for 7:47 pace but I was a bit sluggish on the first three miles. However, I ended with the last mile as my fastest in 7:35. This workout was done on the 5k course so it helped to visualize racing. After the workout, I left for New Haven, Connecticut.
My goal during travel was to get all of my suggested runs in and play the cross training by ear. As a result, I completed the runs but took off on the non running days. Because my travel included work and vacationing, this didn’t bother me one bit. Week 7′s long run also went much better than the previous week, 12 miles on a bike path at 9:06 pace, no walking needed.
My workout during Week 8 was 3 x 1600 at 7:15 pace. I ran this one early on Friday morning with a friend helping to pace me. I hit the repeats in 7:13, 7:16, and 7:09. So far, this has been my easiest workout as the paces felt comfortable and my legs, strong. Week 8 also included my first Hashing experience, thanks to Cinnamon and the Hudson Dusters. My mother hash is now New York City!
I concluded the last three weeks with a 13 mile long run at 8:56 pace, slightly faster than suggested pace of 9:10. I couldn’t help it though. I was bored! So far, I would change the long runs in this program to be shorter but run at a faster pace and increase the distance of some of the weekly runs, which doesn’t have to be too much, just more than 2 miles.
I’ll be back in another few weeks for an update. Until then, On-On!