This was was supposed to be a recovery week, but somehow I am going to end up with another 70 mile week. I'll take it. Three in a row and next week must be 60 or less. I will make it happen:) My legs feel surprisingly good. My legs feel very fatigued when I first up the miles, but then they adjust and adapt. They certainly do not feel fresh at all and I need time to warm up, but I find that doing a 30 min slow recovery run the day after a hard run helps a ton with recovery. I am also thinking that running on tired legs would make the paces feel much easier once I am tapered...will see:)
Here is how it went down.
Monday:
a.m. Hill workout; 8.5 miles @ 7:46. Warmed up on the bike path and than ran 6x2 min @ 6% incline and 7:30 pace (equivalent to 5:43 pace on a flat road per Daniels). I wanted to do this run on the TM thinking it would perhaps leave me less sore than if I ran it outside. My glutes get a beating from hill repeats. This was hard for me. 2 minutes is a manageable interval, but felt hard to me.
p.m. Recovery on hilly terrain; 3.5 miles, no watch.
Tuesday: Aerobic run by HR @ MAF+5 beats. 7:30 pace. Very sore from the hill repeats.
Wednesday; Recovery/Easy. 6 miles on fresh snow, no watch. Still sore. Beautiful run.
Thursday:
a.m 13.5 @ 7:12 with 12x90secs 10K (ended up being 6:10-6:24) on 90 secs easy (7:30-8:15). Ran 4 miles tempoish (MAF+10 secs) before the intervals to tire the legs. Windy day, hard run.
p.m. Recovery on hilly terrain; 3.5 miles, no watch.
Friday:
Recovery 3.5 on flat soft trail. Very easy. No watch.
Saturday:
13.5 miles with 10 progression from MAF to all out. .5 warm up @ 8 pace. 10 @ 6:57 with last mile all out @ 6:06, all into 15-20MPH wind; 3 miles cool down super easy back home with 1.25 mile straight uphill. Felt manageable, but the last 4 miles of the tempo @ 6:29 pace felt very hard.
Sunday: 8 easy with 10x10 secs hill sprints on trails (planned).
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Some observations:
# I am still hosting a "who knows what bug" and had a headcold the past 2 weeks. Did not really feel it affecting my run today. A normal person would take a Tylenol or something...ha!
# I think my pace at Hampton is going to be dictated by weather. If we get weather like today with crazy wind, I will need to adjust. I am going to go with whatever feels comfortable.
# I love the Pure Flow 2s. Hated the Pure flow 1s, but the 2s are a much better fit for me. They fit like the Cadence 1 which is interesting. I am still getting used to the pink...
# I need to make it to Fresh Pond for a few 'races' before Hampton. This means not staying up late drinking wine and eating chocolate.
# I am realizing that I am not willing to make sacrifices for running right now. See above as perfect example. Does this mean I don't "want" the PR as much as I did before? Not sure. All I know is that I really love running fast (for me!) right now.
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7 comments:
Sounds like some great training going on in your world! And you're clearly doing it well/smart.
Nice work!
Great week! Good job.
AM, I downloaded an ab app on my iPad. It has this reminder that tells me that I'm suppose to do abs. Sadly, I miss a lot of the days but I do it enought that I don't feel like a complete failure. I downloaded butt and Pilates too...but I'm not using those enough. Trying to be better about the strength work, I know it's important...but it's hard to drag myself to do it!
Have a great weekend! -M
THis is the first year I haven't done the Hampton Half (is that the one you're doing?) in years but the date didn't work. I am doing the Frosty Knuckle - just a 5K - but sounds intriguing the week before. You are a machine with those long run weeks!
And another GREAT or should I say REAT week in the books!! 70 miles again-ROCKSTAR. I wish I would just somehow end up with 70 miles. Or 60-ha!
I think you need to cut yourself some slack and quit running the tough portions of your workouts directly into the wind-ha!! Set yourself up with a nice wind at your back day!! You deserve one, you tough cookie you!! However, You know you can run 6:29 pace for the last part of your tempo and finish with a 6:06 running directly into a 15-20 mph wind so this is good for your confidence if you do get a headwind on race day!! Working on all aspects of your game you are;) Hoping for a nice tailwind treat for you for your race!! You are truly doing fantastic AM and you never take the easy way out! Always admire this in you;)
OK-I did not like Pureflow 1 as I've often mentioned but I DO like Cadence 1. Now, I'm not entirely certain about Cadence 2 but hopefully I will like Pureflow 2!! Yes, that is a bright pink. Don't love the Brooks women's colors. I want orange and red and lime green...
Staying up drinking wine! OK-if you're drinking wine then you're staying up and drinking it with me when I come! Or maybe I will have given up wine by then-ha! I totally understand that not be willing to make sacrifices for running right now. This is an enjoyable place to be sometimes!! I hope you had so much fun last night!
Love your attitude:) You're happy and strong and so content with your beautiful life. Keep doing what you love and and in a month you'll be drinking wine and eating chocolate while sitting on a rockin' new PR. Love seeing you spell out your workouts:) XO
Gosh your volume is just amazing with the types of intensity you are putting forth. You out to be ready for anything!! Get over that flu bug, though.
Hill repeats. and soreness. Yeah, I bet you are! I know you aren't a slacker. All you need is a nice flat 10k course to fit in with all this too :)
Interesting to read your thoughts on the PureFlow. I was not a huge pureflow fan, and now it seems that the cadence is all the rage. But you say the pureflow2 is good, and we both like the connect1, so maybe i should give them a try! :) Color doesn't matter too much, but i like the oranges and greens better too. I ordered the puregrit2 so I will see how they work.
Hope you are having a great week, AM. :)
The "bugs" going around this winter really do hang on, don't they!? My followed me around for 3 weeks, I was almost convinced that I might have pneumonia, but then I eventually got better.
Your training has been awesome! And I definitely relate to "not making sacrifices". I love running, and love running fast (for me), but I'm not really committed to it...
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