Plan for the week: Follow the training plan with a long run and a chunk of up tempo runs followed by a hill workout. Instead of one really hard workout, this plan seems to have a few medium-hard workouts all jammed up together. This is probably good for ultra-running? Is it? I like it because I prefer training faster anyway…it will be interesting to see how this all plays out…
Saturday 1/9: I convinced my friend Julie to do a long trail run with me on questionably icy trails. She was a great sport and the time flew by with lots of chatting. Run: 14 miles (trail)
Sunday 1/10: Easy day. One of the aspects of the training plan that I appreciate (and that I had included in the training plan I made myself) is putting an easy run after a long run (instead of taking a day off). Run: 6 miles (trail)
Monday 1/11: Planned day off + core. I made the terrible decision to do lunges and my hamstrings were sore through Saturday. UGH.
Tuesday 1/12: The plan was 9 miles at “steady” pace with 4 in the middle at tempo pace. This was the first of 3 not easy/not hard runs in a row. Run: 9.5 miles, warm-up, 6:52, 6:46, 6:44, 6:46 and then 7:20, 7:13, 7:26.
Wednesday 1/13: The plan was 5 miles “steady” run at 6:30 in the morning in the dark and pouring rain. Run: 6.5 miles, warm-up, 7:23, 7:13, 7:04, 7:05, 7:13.
Thursday 1/14: Hills. This one was really hard because I was supposed to find a hill that took 5 minutes to run up. There are not a lot of hills this long within “warm-up” distance of my work. I was supposed to do 3 x 5 minute hill with 3 minute recovery, 3 x 2 minute hill with 1 minute recovery. This did not work. First of all, I didn’t write down the workout, so I did 3 x 3 minutes instead of 3 x 2 minutes, and additionally, my hill was too short so my recovery had to be longer (in order to maximize the hill distance by getting all the way to the bottom again). Basically, this workout was way longer than it was supposed to be. Run: 11 miles (3 x 5 minute hills, 3 x 3 minute hills)
Friday 1/15: Run: Easy 4
Weekly Mileage: 51 miles
Summary: It was a good week (other than the really sore hamstrings from stupid strength training and SO MUCH RAIN). I am pretty tired, but next week is a recovery week, so I think that is okay! It’s fun to be following a training plan, though I miss running with my friends (surprisingly they don’t want to join me for many of these runs…).