Here is what my training looked like the week of 02.12.18 – 02.18.18:
Monday – Easy: 8 miles (8:50 pace)
Tuesday – Quality (Intervals): 8.2 miles (7:48 pace)
Tuesday’s workout was a 2 mile warm up, 4 X 1200 w/ 400 recovery and a 2 mile cool down. I was hopeful that this week’s workout would go smoothly like last week’s workout, but it was definitely more of a struggle this week. Splits (w/ paces) are listed below.
My goal time for the intervals was 4:25. I never hit that time and I got progressively slower as the workout went on (definitely not the preferred way to tackle track intervals). I don’t think my legs were fully recovered from Sunday’s 5K time trial.
Wednesday AM – Easy: 8 miles (8:35 pace) + PM – Easy: 3.5 miles (9:05 pace)
Thursday – Rest
Friday – Quality: 11 miles (7:13 pace)
Friday’s workout was a 2 mile warm up, 3 X 2 mile repeats w/ 3 minute recovery and a 2 mile cool down. I went to the YMCA to do this workout because I wanted to compare my effort on a different treadmill. It was insane! I have lots of thoughts about this that maybe I can share in another post. My splits were 12:43 (6:22, 6:21), 12:38 (6:20, 6:18) and 12:32 (6:17, 6:15). I’m really digging these threshold workouts! They push me to an uncomfortable place, but not uncomfortable enough to make me miserable. The post-workout endorphins are also pretty amazing!
Saturday AM – Easy: 13 miles (8:28 pace) + PM – Easy: 5 miles (8:11 pace)
Sunday – Easy: 13.5 miles (8:12 pace)
I was supposed to do a workout Sunday during my long run. The workout was 16 miles with 2 miles at threshold pace and 3 miles at marathon pace sprinkled in the middle. After attempting the 2 miles at threshold pace, I decided to bag the rest of the workout and just run easy. I did those 2 miles at 6:42 and 6:38 (goal pace was 6:26). It was 75* and 99% humidity, which didn’t make for pleasant workout conditions. I know that at some point, I will have to suck it up and get used to the heat and humidity, but I’m not ready to commit to that quite yet.
I don’t think that missing a few marathon pace miles in a long run is going to hurt my 10K training. Hopefully now I’ll be all rested up and ready for my track workout next week!
Total – 70.2 miles