I have been running well lately. I've discovered that tempo runs are really the most important factor in getting me running strong. Perhaps I have a natural talent for fast and short intervals, and so my body does not benefit from them as much as it does from tempo runs.
With about 8 weeks to go until my first half marathon, I picked it up a bit this week.
Here is how it went down.
Monday: 11 miles @ 7:17, all easy except 15X1 min 5:05-5:45. Cold and icy. Intervals felt hard probably because I did not run sub 6 since November!
Tuesday: 16 total; 12 easy @ 7:40 on ice and snow with 10x 10-20 secs hill sprints in the am, and 4 recovery on the TM @ 8:40.
Wednesday: work 7-7, no run.
Thursday: 15 total; 11 @7:20 (with 2x15 min @ 6:21 and 6:19 in the middle) in the am (-5 degrees!) and 4 recovery with no watch, probably 8:30-9 pace on hills in the afternoon.
Friday: 6 easy on trails, no watch, probably 8:30-9 pace, with 4 strides: 15, 20, 25 an 30 secs.
Saturday: 14 miles @ 7:05, with 7 @ 6:35 in the middle (4@ 6:46, stop for 1 min, then 3 @ 6:15); 16-19MPH wind, so really happy with this run. The last 3 miles of the tempo was hard on the legs, though the HR was good!
Sunday (planned): 8 miles recovery on trails, no watch, with 10x10 secs hill sprints, to finish up with 70 miles for the week!
I still have no idea what pace to shoot for for my first HM, and will decide when I get closer to the race. For now, I am really enjoying my training!
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