Intention for the week: To have a solid week of training in prep for 2 upcoming races: The first “All-Comer’s” meet of the season and the annual Butte to Butte 10k. Never mind that I’m running 1600 on the track one day and then a road 10k five days later….Easy peasy!
Monday, June 19th: Completely off. And I needed it! Yesterday’s race which, in actuality, was 5 miles of pure suffering (run, obnoxiously, way above threshold), has taken it’s toll on the old bod. I was happy to be able to go on a nice dog walk and call it good! I wonder if doing a race so strategically “badly” has a positive training effect? Please say yes!
Tuesday, June 20th: Six miles total. Workout began with a 2-mile warm-up followed by 4 X 400 @ 10k pace with 200m jog recovery- all on the track. Then, over to the trail for 2 X 1000 @ 10k pace with 200 slow JR in between sets. End the workout with 2 X 200 on the track with a one mile cool down with the dog. Solid workout.
Wednesday, June 21: Happy Summer Solstice! I celebrated with 5 easy miles (what I refer to as a “dog-jog”).
Thursday, June 22: Practice the notorious hills (uphill and downhill) of the Butte to Butte race. Ran 3.5 miles total for less volume/more intensity.
Friday, June 23: Four miles easy with the dog.
Saturday, June 24: Total mileage was 7.5 miles. Pretty darn hot in Eugene on this day, even with an early start. Warm-up was 2.5 miles followed by a mixture of flat tempo miles and hills. A good “race simulation” for Butte to Butte.
Sunday, June 24: Three very easy miles.
Weekly mileage total: 29 miles.
I want to add that I did four full-on Bulletproof workouts within the week and this week’s strength workouts kicked my butt ( a mixture of lateral lunges, curtsy lunges, one-legged dead lifts etc…). Honestly, not a day passed where I wasn’t sore. I kept thinking, “It will make me stronger for racing”, all amidst a slew of creative swear words….
In addition, I incorporated 3 days of upper body/core work. Heaven knows, the strength training is a necessity. But I must admit, some of it is vanity. I don’t want to look like a scrawny runner!!!!!