Week 12 of 18 counting down to North Country Trail Marathon got off to a rocky start. My work life balance got entirely out of whack this week and resulted in nothing but a few 30 day ab challenge sets on Monday and Tuesday. But I rallied and managed to salvage the weeks workouts, though not in the way I would prefer most weeks, having to run the tempo and long run on back to back days due to a planned long bike ride on Sunday.
Monday- 30 day ab challenge and rest
Tuesday – 30 day ab challenge and rest
Wednesday – Track. workout was 10-20 minute warm up 5*1000 m with 400 m recovery jogs, then 10 minute cool down. My target paces are around 6:15 per mile but I decided I’d be happy with anything under 4:00 for the intervals which would be a 20 minute 5k (around 6:26 pace I believe). So faster than my past few workouts but not quite as fast as our first track workout of the year (quarters). This was done in the rain about 2 hours after a heavy dinner, which was not smart but no way around it on the day. Got in a 14 minute warm up and then it was time for the workout after a few drills. 3:52, 3:57, 3:54, 3:54, 3:55. Followed up by a 13 minute cool down for around 7 miles total. Solid effort, I would have liked to have kept them all at 3:52 but I just didn’t have the mental will or extra gear to get there.
Thursday – Fun fun fun trail run with an old training friend. 4.7 miles of hilly single track in the CVNP. I was chatty Cathy and probably ran a bit harder than I should have given the tempo to follow the next day.
Friday – Workout was 1 mile warm up, 4 mile tempo, 1 mile cool down. Official goal pace is 7:15-7:30 but we’ve been running these faster. (Both my husband and I have been on the faster side of tempo and he has been fast on the long runs, while the track efforts are a little harder to nail. Granted I am basing our target paces off a four mile race where we carried a jug of water the last mile. For those that like numbers I basically decided the jug added 20 seconds to that mile and I used that time to correlate to a corresponding 10km time to set our goal paces. So mine is based off a 10km run at 7:00 pace and his is based off a 10km at 6:45 pace. Perhaps we would be faster than that now, but I am not too worried about it given I haven’t felt very speedy on the track or long runs.) Went out a little fast right around 7 minute pace and other than the 3rd mile stayed right there. Averaging somewhere around 7:05 for the tempo miles, but having to up the effort that last mile significantly to get it back down. I was seeing stars after this one and probably would have benefited from backing off the effort a hair.
Saturday – We got up bright and early to join our buddy Janet for her long run at Edgewater. Despite tired legs and minor dehydration we managed to run under the 8:30 goal pace for 12 miles.
Sunday – Last year I did the Sunday in June century ride but this year we haven’t been riding as much long distance. We intended to go 50-65 and take it from there but mother nature intervened with a downpour after 25 so we called it a day and had fun catching up with our TBH teammates and friends.