After many months of utilizing exertion-based training, without any knowledge of what paces I’ve been running, over the past few weeks I’ve finally started to feel mentally ready to know how fast I’m going so I’ve been starting to put some numbers to the effort levels during my runs. I’m only doing this for workouts, not easy or long runs – I don’t really care how slowly I run on those days, and I have the great example of Catnip who employs the Kenyan crawl for her easy runs and many of the starts of her runs, but has the most kick-ass 5K PR you could ever hope to shoot for!
So working on putting pace to effort was the focus of my tempo repeats this week: two 1.5 mile repeats during which I was aiming for 7:00-7:05/mile, which I think is an accurate estimate of 10K pace for my current level of fitness if I was 10K trained. I did reasonably well for the first repeat, finishing it in 10:18 (6:52 pace), but I misjudged the second repeat and ran it in 10:00 (6:40 pace). It felt a lot harder than the first one, and when I saw the finishing time I made a mental note to remember how the first repeat felt when aiming for 7:00 min pace in the future. The nice thing was, I rested for a full 5 minutes between repeats (just walked and stretched a bit), so I recovered from the workout extremely well without feeling trashed at all. Next week I’ll try a 2-mile tempo @7:00-7:05, and hopefully I can use this week’s workout to help me hit this pace for next week.
Here is the rest of my training week:
Monday: Easy run + speed development. Warm-up: 20 min easy. Workout: Acceleration series: 2*acceleration march, acceleration skip, pop-float skip double-leg, pop-float skip single-leg. Absolute speed series: 2*straight leg skip, straight-leg shuffle, straight-leg bound. Stepovers: 2*ankle, 2*shin, 2*knee. 4*strides. 20 min easy, last 2 min progressive. 4*10 sec hill sprints. Cool-down: hurdle mobility drills, med ball general strength circuit.
Tuesday: Tempo repeats. Warm-up: 2 miles easy. 2*buttkicks, heel kicks, a-skips, carioca. 4*strides. Workout: 2*1.5 miles @7:00-7:05 (Rep 1- 10:18, Rep 2- 10:00), 5 min rest between reps. Cool-down: 1 mile easy, general strength/mobility circuit.
Wednesday: A.M. Easy run. 20 min easy, AIF. P.M. Short session with strength coach with bodywork focus and PRI drills targeting L hip.
Thursday: Neuromuscular-based regeneration run. Warm-up: 20 min easy, 2*buttkicks, heel kicks, cross-overs, long skips. 4*strides. Workout: 10*150m hard, 50m easy. (150m hard = 26-29 sec). Cool-down: 10 min easy, core routine, hip mobility routine.
Friday: Long run. 85 min easy, AIF.
Sunday: Easy run + speed development. Warm-up: 20 min easy. Workout: Acceleration series: 2*acceleration skip, pop-float skip double-leg, pop-float skip single-leg. Absolute speed series: 2*progressive stepovers (ankle, shin, knee), 2*progressive straight-leg shuffle to bound to stepover knee runs. 2*2-1-2 skips. 6*strides. 20 min easy. 6*10 sec hill sprints. Cool-down: spiderman planks, hurdle mobility drills, med ball general strength circuit.