This was a solid base building week for me, the first of 20 in the fall marathon training cycle. I was happy to put a solid number of happy, easy miles on two new pairs of training shoes and to try out a new trail for my weekend long training run. Here is how the week came together:
Monday — 5 miles with 6×400 at 7:09 on the treadmill. I am loosely following the Hanson’s plan for speed work, which first prescribes speed work in the third week of training, starting with 12×400 intervals at 5k race pace. Short reps are so hard for me that I decided to start with a lower number of reps the first two weeks, and work my way up to the 12×400 reps that are prescribed in the third week. When the day dawned with thunderstorms, I decided to take the work indoors to the treadmill, thinking I would have a higher probability of finishing the 10 reps I had planned. But my hip started to hurt in the fifth and sixth rep, so I decided to call it a day rather than risking injury.
On Monday afternoon, I went to the New York Running Company store in the Time Warner Center to get outfitted with new running shoes. I needed to upgrade from the lightweight Asics shoes that I have been running in, as they tear up too quickly for the mileage that I run. After analyzing my gait on a treadmill, confirming my forefoot strike pattern and being told I had good enough form for a lightweight trainer, the helpful and friendly store employee sold me Brooks Pure Flow shoes for most days and a pair of Hokas for recovery days. The shoe styles are completely different but both are very comfortable and appear substantial enough to withstand some heavy mileage.
Tuesday AM — 7 miles easy in Central Park (8:27 avg pace). Central Park is very hilly, but I the course is so comfortingly familiar that I can run faster at a low heart rate there than most any place else.
Tuesday PM — 4 miles easy on treadmill, 30 minutes of core work. It felt great to get in some of the strength work that has been difficult to squeeze in since we got a Vizsla puppy three weeks ago.
Wednesday — 9 miles easy on trails (9:26 avg pace, 150 bpm)
Thursday — 8 miles, with 5 at goal marathon pace (8:01). I nailed this workout, with splits at 8:06, 8:01, 8:01, 7:56, 7:55. Felt great!
Friday — 8 miles easy on the road (9:04 avg pace, 150 bpm).
Saturday — 18 happy, easy miles in upstate NY on beautiful trails that have been made from discontinued railway lines. (9:15 avg pace, 149 bpm). I have run many times on another section of these trails, which stretch more than 50 miles, but was happy to see new terrain. This week, my long run goal was to run easy and focus on base building, with 5 surges of one song (about 15-18 minutes total) at 7:55 (5 seconds faster than marathon pace), with one song recovery in between surges. I was easily able to do this and did not feel sore after the run.
Sunday — 5 miles easy in the rain (9:02 avg pace, 147 bpm).
Weekly total: 64 miles running, one strength session at gym
What are you focusing on in your summer time training? What training shoes do you use?