This was the last bigger week before I get into a few weeks of racing. The weather sent me indoors for both workouts this week, which was a bit of a bummer. Very high winds on Wednesday and several inches of snow on Saturday meant the indoor track and treadmill for safer, faster running. The workouts went well and I’ve been feeling good. Here’s hoping I’m ready for some good races.
Monday: 8 miles w/ Emmy in the single
Tuesday: 4 solo in the morning. 6 solo in the afternoon, w/ 8x20sec strides
Wednesday: 14 w/ workout. Plan was 5 x broken 2ks via 1200 @ 5:48-5:52 pace, 200 float in 50-60sec, 400 @ 5:36-5:40 pace. Easy 2-3 min jog between each. Ended up doing this on the Bucknell indoor track b/c the wind was 25-30mph and husband-coach wanted me to focus on hitting the paces today w/o fighting strong wind. For a fairly long workout, this went by quickly and I felt good throughout. Had trouble settling into pace on the first two, mainly on the 1200 segments. I’d either be too fast or too slow. On the 3rd-5th I just tried to settle into the effort of the paces I was trying to hit. Was a little quick, but I felt strong and my 200 jogs weren’t slowing any.
Up 32:23 (with several strides), down 25:57
7:19 via 4:22.63/51.61/2:06.70 (2:27r)
7:13 via 4:17.26/50.96/2:04.93 (2:41r)
7:11 via 4:16.92/50.31/2:03.77 (2:37r)
7:10 via 4:16.60/49.90/2:04.05 (2:35r)
7:07 via 4:16.07/48.84/2:02.89
Thursday: 12 solo
Friday: 8 w/ Emmy in the single w/ 8x20sec strides
Saturday: 12 w/ workout. Ran on the treadmill b/c we got several inches of snow this morning. Whaaaaat? Had one workout plan for the indoor track (cut down miles + 200s), but that was being used for some luncheon or something like that. So did the alternate option of continuous cut-down on treadmill.
It was soooo hot in the KLARC. I was sweating from the first few minutes on the treadmill. Plan was one mile progressing from 7:00–>6:20, then 4 miles progressing 6:12, 6:08, 6:04, 6:00. I ran over to Bucknell and then did another easy mile before getting into the progression. On the very last progression mile I actually cut down from 6:00–>5:40 pace to just get it done w/ b/c I was so hot and sweaty and wanted to be out of there. Aside from being really hot, I felt good and controlled. After progression I did and easy half mile in 3:35 before putting my tights and coat on and running home. The cold air felt amazing on the run home. And all the snow on the trees and ground was quite beautiful, even if it seemed very out of place for mid April.
Up 31:00, down 28:34
6:35 (the mile from 7:00–>6:20)
Sunday: 8 solo
73 miles for the week