Another solid week of training in the books! I feel tired! I am looking forward to a nap this afternoon while my boys go to a basketball game!
This is how it went down.
Monday: 8.5miles @ 7:22 am with 4 miles fartlek 1, 2, 3, 2, 1, 2, 3 @ 5K pace on 400m jog (5:30-6 pace). The intervals were unexpectedly HARD; 3.5 easy no watch 8:30-9 pace in the evening on hilly terrain.
Tuesday: 12 planned became 8 easy @ 8:06. Sick, could not inhale. Blah!
Wednesday: 6 planned became 8 easy on trails @ 8:23; 10x10 secs hill sprints. Still unable to inhale without a screechy sound. Blah!
Thursday: 11 tempo am @ 7:15 pace. 20 MPH winds. 6 miles tempo @ 6:30 pace broken down into 3 miles @ 6:39, and 2x1.5 @ 6:22 and 6:15. I would have liked to have done 6 continuous miles, but the wind was a killer. It was either 6 miles @ close to 7, or 6 quality miles broken down. I decided I would benefit from the 6 quality miles at this point. Even with the break my average HR for the last interval was 187, which is very high for me. I tell you, the wind is a killer when you try to run fast. 3.5 miles recovery in the evening, no watch, probably 8:30-9. Legs really tired. Still sick, but able to inhale deeply!!!
Friday: 4.5 recovery on trails, no watch, probably 8:30 pace. Legs felt great!
Saturday: 15.5 miles @ 7:24; first 7.5 @ 7:48 easy, then 3 @ MAF HR+5/10 beats, then 2 @ threshold, then 2 @ HR not higher than 185 (VO2 max for me). No wind today but the last 4 miles were hard! I was lucky to "race" with a speedy guy and he really pushed me so that I managed the last 2 miles @ 6:38 and 6:31. Only 5 miles sub 7 today. Legs surely tired!! Fun to run by HR!
Sunday: 6.5-8 planned, easy on trails, no watch, with 10x10 secs hill sprints.
Two 70 mile weeks in a row and 3 days/week of quality and I think I am ready for a cut back in mileage! I am also going to start going to Fresh Pond to test my fitness in a low pressure race. I have NO IDEA what my real HMP is. I am surely running more miles and much faster than in 2011 when I ran a 1:32 in February at Hampton in awful conditions and 1:28 in March at Quincy in great conditions, but running sub 6:50 does not feel anywhere close to comfortable at this point in time.
Building a clock
7 months ago