After a recovery week and a bad head cold last week, I was really ready for a solid training week this week. Thankfully, I was able to deliver and had a very strong week overall. One highlight came on Saturday when I put on my heart rate monitor for the first time in many weeks. I can’t lie: I had been avoiding it because I knew I was out of shape, tired, sick and on way too many OTC decongestants to even want to know. To my delight, I saw that my resting heart rate (after 3 cups of coffee) was 55. Woo hoo – that is super low for me! I also took a moment to review my last couple of training weeks and noticed that my easy paces are definitely dropping. Generally I am supposed to be somewhere between 8:45 and 9:00 pace, yet I see my paces are just a bit quicker at the same efforts. These are good signs. Perhaps I am in better shape than I thought?
Monday is my rest day, so I slept in a bit and did my arm weights before work.
Tuesday I had speed work on tap: 15 minute warm up; 4 x 5 minutes @6:40 pace; 4 minute recoveries; cool down with 4 x 30 sec pickups at 6:00 pace. It was a hard workout, but I felt much better than I did last week. My head cold was still there, but I was definitely on the upswing. Treadmill / 65 minutes / 8.11 miles / 8:00 average pace.
Wednesday it was ridiculously cold (feels like -15 degrees) with the wind chill and the roads were a mess, so I hit the treadmill for an easy run. One hour with 4 x 30 second pickups at 6:00 m/m pace. 7 miles / 8:36 average pace. I also did arm weights.
Thursday I allowed myself to sleep in and ran on the treadmill after work. One hour and change / 7 miles / 8:40 average pace.
Friday I had a tempo workout on the treadmill. 10 minute warm up (8:56 pace); 30 minutes at 7:41 pace; 10 minutes at 7:35 pace; then 22 minute cool down with 6 x 30 second pickups at 6:00 m/m pace. 9 miles / 8:01 average pace. It was hard to mentally get into this, but after about 10 minutes into the tempo workout, I was fine.
Saturday I ran outside! Woo Hoo! It was chilly with the wind, but the sun was shining and it felt great to be out on the roads. 45 minutes / 5.18 miles / 8:42 average pace.
Sunday was my long run –> 2 hours and 15 minutes. It was in the mid 30s and the sun was shining, which was fabulous. I ran 12 easy and then stopped in at home and asked my son if he’d run the last 3 with me. To my delight, he was in! It was a terrific way to end a solid training week. 15.13 miles / 8:56 pace.
Total: 51.4 miles