Monday AM – Easy: 7 miles (8:28 pace) + PM – Easy: 5.25 miles (8:27 pace)
I ran easy Monday morning … two miles with Brooks (my fur baby) and then five miles on the treadmill. I saw my sports chiro Monday afternoon and thankfully my hamstring was healing nicely. Of course I asked him if I could run “hard,” as I was really missing workouts. He suggested that I ease back into things a little bit and not try to do some sort of crazy speed work just yet, which definitely made sense. Several of the usual suspects met Monday evening and so I decided to tag along for an easy double.
Tuesday AM – Easy: 5 miles (8:40 pace) + PM – Steady State: 8 miles (7:09 pace)
Due to time constraints Tuesday morning, I wasn’t able to squeeze a workout in. Even though I wanted to “test” it, at the same time I really didn’t want to “test” it (that probably doesn’t even make sense). I mulled it over a little bit more and by Tuesday evening I decided that it was, in fact, time to do a test run and see how the hammy held up.
My only real plan for the test run was to try to run a few miles in the 7:00 to 7:15 pace range, which is what I would consider to be a steady state effort (10 – 20 seconds slower than goal marathon pace). I did this workout solo, which is definitely not normal. My husband did a workout on the bike while I ran. We both did an out and back route. I went out 4 miles and he went out 12 or 13 miles. My splits were 7:47, 6:58, 6:56, 7:11, 6:56, 7:03, 7:03 and 7:22. I felt decent and was THRILLED that my hamstring felt fine! Phew.
Wednesday – Easy: 10 miles (8:22 pace)
Wednesday’s run was an easy 10 mile run w/ 10 X 1:00 pickups w/ 1:00 recovery. Typically the 1:00 pickups are done at a fast pace (VO2 max or faster), but I still didn’t want to take a chance with the hamstring. I didn’t time the intervals at all and I definitely didn’t push like I normally would on this workout.
Thursday AM – Easy: 5 miles (8:57 pace) + PM – Easy: 5.25 miles (9:00 pace)
Apparently five mile easy runs were my jam this week.
Friday – Easy: 5.75 miles (9:10 pace)
I did the standard five mile easy run again Friday morning and I took Brooks for a short trot once we got home.
Saturday – Race: 2 mile WU, 10K race (6:19 pace), 2 mile CD
My coach suggested that the best course of action would be to approach the race as a lactate threshold (LT) workout, which as it turns out, is easier said than done. Going into the race, I had 6:25 to 6:30 pace in my head as my LT pace and I wanted to start conservatively and finish strong. I came through the first mile in 6:28, which was right within my pace range, so I was happy. I felt good overall, my hamstring wasn’t bothering me at all and I could see the first female just ahead of me (so basically this is where my “run this all at LT pace” plan went out the window). Miles two and three were 6:18 and 6:09 as I caught and passed the first girl. The 6:09 was a bit rich and I knew I wouldn’t be able to hold that the entire second half of the race, so I decided to slow my roll a tad after that. My first 5K split was 19:38.
During the fourth mile, I set my sights on chasing down a pack of four guys ahead of me. My mile four split was 6:17, which got me up to the group. The group kind of fizzled out and I ended up passing two of the guys and leap frogging back and forth with the other two guys during the next mile. My split was 6:21. By the time we got to the final mile, two of the guys were ahead of me and two of the guys were behind me and I don’t think our places changed from this point to the finish. My last split was 6:22 and I finished out the 0.2 with a 5:54 pace. My second 5K split was 19:35, so I managed a tiny little negative split. Woo!
Sunday – Easy: 10 miles (8:01 pace)
I met my running group Sunday for our weekly “long run.” Most of us raced the day before, so we didn’t go as far as we would have otherwise. My legs felt surprisingly fresh. I think we were all pleasantly surprised as far as that goes. Of course it was also 10 degrees cooler Sunday morning. At this point, we will take it whenever we can get it!
Total – 71.5 miles