Hello! I haven’t posted training in a while but I have been training – a lot actually! I ended the year running two 5ks, both around 22:30. I placed well in each of the races – even leading the local 5k for 2.5 miles. It was nice to compete with people of similar abilities to get a taste of the front of the pack. Come springtime, I’ll be back to the mid-pack but I’ve been working hard to fine tune my competitive muscle this winter. Since December, we’ve incorporated a couple time trials and I’m preparing to race an indoor 5k (and possibly 800 for fun) on February 18th.
After that, I plan to take two down weeks and then start marathon training. My spring marathon goal is the Cleveland marathon due to ease of access, knowing the roads, and cost. Learning from last year’s marathon training cycle, I’ll be doing a shorter buildup. One reason is that my winter base training has been going so well that I won’t need to do too much to ease into marathon training. Another reason is that 15 or more weeks tend to drag and I seem to peak around 10-12 weeks.
The other addition this year is going from 5 days a week of running to 6. I felt it was time to make the jump back to 6 – it had been almost 4 years since I last trained 6-7 days a week. So far, I’m actually enjoying it. It’s just an extra easy run on Fridays. I can already feel the change physically and mentally – it’s a great way to shake things out and keep moving.
This past week was a slight down week in volume but not intensity. Without further ado, here’s a training update:
Monday: 60 minutes easy.
Wednesday: 65 minutes with track workout: 2,000 meters (9:05), 2:30 rest, 1600 meters (6:57), 2:00 rest, 1200 meters (5:00), 90 seconds rest, 800 meters (3:17), minute rest, 400 meters (85). I’ve only been doing this quicker speedwork for about 4 weeks so it was encouraging to run these times because they are close to the paces I ran in 2012 – when I set some big PRs. The first 3 reps felt in control but when I got to the 800, I was starting to feel lactic. The 400 was meant to be a “give it all you got” type of rep. That one hurt but it was a good hurt in the sense of seeing myself through it even though it was very uncomfortable.
Thursday: 50 minutes easy plus lower body strength work.
Friday: 48 minutes easy.
Saturday: 49 minutes with a mile time trial OUTDOORS and upper body strength work. I took advantage of the spring-like weather we had in Ohio and did a time trial. If the weather had been bad, we still would’ve done it but indoors. I’ll be talking about indoor time trials on separate post soon! Nonetheless, I ran 6:15, paced by James and our friend Chris. I had figured I’d run around 6:10 so I wasn’t too far off and I am already ahead of last year when I ran 6:24 for an indoor race. With the added speedwork, I’ve been able to see where my mind starts to wander and lose focus. It always seems to be the point at which I think, “Why am I doing this?” By knowing this, I am then able to interpret that to mean as soon as that thought pops up, it’s time to get to work! In the past, I would’ve slowed down or stopped. In 2017, I plan to continue forging ahead so that I can finally unlock the fitness that I know is there and has been there for some time. My mind is just so darn stubborn.
Sunday: 2 hour long run, also outdoors again. A bit sore but faster on the way back.
Total: 6 hours, 32 minutes (roughly 40 miles)