Here is what my training looked like the week of 03.19.18 – 03.25.18:
Monday – Easy: 5 miles (8:44 pace)
Tuesday – Quality (Threshold): 9 miles (7:23 pace)
Tuesday’s workout was a 2 mile warm up, 4 X 1 mile @ threshold pace w/ 1:00 recovery and a 2 mile cool down. I woke up feeling rested and ready to tackle this one. This is not a typical tax season training state of existence for me, so that was a real nice surprise (Clark). Goal threshold pace was 6:26 pace. Actual splits were 6:26, 6:23, 6:24 and 6:18.
Wednesday – Easy: 7 miles (8:34 pace)
Thursday – Quality (Threshold): 7 miles (7:51 pace)
Thursday’s workout was a 2 mile warm up, 3 miles @ threshold pace and a 2 mile cool down. In another somewhat unusual turn of events, I did this workout Thursday evening after work. Goal threshold pace was 6:26 pace. Actual threshold miles during this run were 6:54, 6:59, 6:47. Those 6:50 miles felt like 6:20 miles. Goodness. I really dislike evening workouts. Even so, it was really nice out and I didn’t regret getting out there and doing the workout.
Friday – OFF
Saturday – RACE: 10.25 miles (7:25 pace)
I ran my fourth and final 10k of the month Saturday morning (hence the 10k strategy post). I started off at what felt like a comfortable pace and was planning to run as evenly as possible. My goal pace range was 6:15 to 6:25. The first mile typically clicks by pretty quickly as there are usually plenty of runners around and the pack hasn’t really separated too much. My split for the first mile was 6:17.
There were clocks at each of the mile markers, so I had some pace feedback out there (as opposed to last week when I purposefully chose not to look at the data mid-race). I felt really comfortable at 6:17, but I was also really close to a few other runners and I (somewhat unknowingly) picked it up a touch to catch them and stay with the pack. My split for the second mile was 6:14.
The third mile was fairly uneventful. I focused on keeping a steady rhythm and not slowing down. We made a left turn right before the third mile marker and had a slight downhill segment for a tenth of a mile or so. That was quite nice! My split for the third mile was 6:18. The total time on the clock at mile three was 18:49, which was about 25 seconds faster than my time at mile three last week. I was definitely encouraged by this, but at the same time, I had to remind myself not to get complacent.
Miles four and five clicked by pretty quickly. I caught a few people and didn’t get passed by anyone, so that was good. My split for the fourth mile was 6:23 and for the fifth mile was 6:22. I still felt pretty decent at this point during the race and knew that I could at least maintain my pace for another mile, if not speed up ever so slightly. I counted traffic lights. Each one got me a little bit close to the finish line. My split for the sixth mile was 6:17. At this point, I tried to pick it up for the last two tenths to squeak under 39:00, but I waited a bit too late to make that happen. I crossed the finish line in 39:07 and I am super happy with that!
Sunday – Easy: 12 miles (8:21 pace)
Total – 53.2 miles