Week 13 of FIRST is down counting down to NCM. We altered the scheduled slightly this week to account for a duathlon on Sunday. Otherwise stuck to the three key runs and cross training but yet again life added an extra unintended rest day.
Monday – “Rest” Tweaked my back lifting an AC unit while prepping my old house for rental. Though no formal exercise plenty of cleaning and lifting.
Tuesday – Track workout in the evening with my husband. 3*1600 with 3 minute recovery intervals, targeting faster than current 10 k pace. (Given last weeks poor track workout by both my husband and myself we decided to err on closer to 10km pace than the recommended 45 seconds per mile faster than 10 km pace FIRST suggests you should average for track workouts. The freebie plan isn’t very detailed about what they mean by track workouts should “average” 45 seconds per mile faster than 10km pace, so given the longer distance I feel ok with changing up this weeks goal a bit! No way would I have hit my target 6:15 pace and hubby wasn’t up for 6:00.) I took it out at what felt like track effort and my instincts were right on as I hit all three repeats at 6:31, hubby ran away from me on the last one but otherwise it was a nice effort together. 6.5 miles for the night.
(Only complaint so far about the program is that I think the past few weeks have increased intervals and tempo relatively significantly every week and it may be a bit much if you are a stickler to hitting target paces. There’s no way I could have run those repeats in 6:15 this week, though I could have done that pace for a quarters workout like a few weeks ago. The speed is there, but the endurance combined with speed has not come along yet.)
Wednesday – Easy 27 minute Bridge run and a 16+ minute walk to get to my car detouring around a closed bridge.
Thursday – Commute 27 miles.
Friday – Commute 27 miles and a 10 mile lunch run at 7:53 pace.
Saturday – “Rest” Long day after a long night of work but no formal training, I’m counting the 3+ hours of chores as active rest!
Sunday – Twinsburg Duathlon. This replaced our 3 mile tempo for the week. Managed to snag 2nd female and improve over last years time by 2 minutes keeping all four run miles under my tempo target (Somewhere around 7-7:15 is the target, all miles today were 6:52 or under). 2 mile run, 10 mile bike, 2 mile run. Felt solid the whole way though my left calf did get noticeably tight during the second run and 3.5 mile cool down. Time for some TLC!