Here is what my training looked like the week of 02.05.18 – 02.11.18:
Monday – Easy: 8 miles (8:48 pace)
The hubby and I ran Monday evening after work. We ran up to meet a couple of friends, ran a loop with them and ran back home.
Tuesday AM – Quality (Intervals): 8.25 miles (7:34 pace) + PM – Easy: 4.75 miles (9:07 pace)
Tuesday’s workout was a 2 mile warm up, 5 X 1K w/ 400 recovery and a 2 mile cool down. I finally felt like my legs had some pep in them and I was able (for the most part) to hit the prescribed paces for this workout. Thank goodness! I’ve always heard that a general rule of thumb is that it can take your legs the same amount of days as miles that you race to truly recover. My last race was 26.2 miles and this workout was 24 days later, so perhaps there is some truth to that general rule.
My goal time for the thousands was 3:41, so just under 5:50 pace. Splits (w/ paces) are listed below.
The first three went really well! I basically just chased my training partners around the track. I faded a little on four and five, but I also had to make an emergency pit stop in between three and four (it happens). The stop meant that I was no longer running with the guys and instead, I was left to pace my own intervals. That wasn’t quite as easy, but the times were still respectable, so I’m happy with it.
Wednesday – Easy: 8 miles (8:09 pace)
I ran on the treadmill Wednesday morning.
Thursday – Quality (Threshold): 11 miles (7:21 pace)
Thursday’s workout was a 2 mile warm up, 3 miles @ threshold pace, 3 minutes easy, 2 miles @ threshold pace, 2 minutes easy, 1 mile @ threshold pace and a 2 mile cool down. I am really loving these threshold workouts … this one especially! Once you do the first 3 mile set, the last 2 mile and 1 mile sets feel like nothing (or at least that’s how it went down for me).
My goal pace for the threshold miles was 6:26. I ran this one on the treadmill at home (yet again). We had SO MUCH rain last week. It was unreal. Splits are below.
6:39, 6:21, 6:19
My next experiment is going to be to attempt some threshold work both outside and on a third-party treadmill (likely at the YMCA) and try to get a feel for if the effort level is consistent across all three. I don’t think that the calibration on my treadmill at home is totally accurate, which is why I wear the foot pod and use the indoor run setting on my watch.
Friday – Easy: 10 miles (8:43 pace)
I got to run with my best girlfriends Friday morning! The 3:30 a.m. alarm was totally worth it for 10 miles of quality friend time.
Saturday – Easy: 7 miles (8:40 pace)
It rained all. day. long. Saturday. We had a small window around 4 p.m. where the radar was clear. I met a friend and we got in a few good miles before the bottom fell out again.
Sunday – Quality (5K): 11 miles (7:51 pace)
I was planning to run a local 5K Sunday morning. However, it was pouring rain (yet again) and because it had rained a good bit throughout the week as well, a majority of the course was flooded. It doesn’t take too much rain to flood that course and since we had a good bit of rain, it was very flooded. Ultimately, they changed the course and made the race 2.5 miles, but I decided to pass on paying money to run a short course in the rain.
Of course I still wanted to get in a quality run for the day, so I concocted a plan to run a 5K “time trial” later that afternoon. On Sunday, the small window of dryness was around 1 p.m. I met several of my training buddies at the track, did a 3 mile warm up, ran a 5K time trial and did a 5 mile cool down. It was 75 degrees and insanely humid, which made for some tough running conditions.
I wanted to start out around 6:10 pace and try to either hold it there or drop it slightly. That would’ve put me close to right at or just under 19:00. That was my tentative plan for the race, so I figured I’d just try to do the same thing on the track. My splits were 6:04, 6:14 and 6:29. Definitely respectable (especially given the conditions), but not where I wanted to be. The good thing about a time trial is that now I have a good idea of where I am and what I need to work on (read: not starting too fast).
Total – 68.0 miles