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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10 comments:
I am tired just reading, that is a lot of running, I don't think my body would hold up to that
This looks so familiar to me...with the exception of things like "sub-6", which I cannot even fathom. I wish I was healthy enough to do those 8 miles with hill sprints I used to do every Sunday!
That is an awesome week! I sort of wish the half was closer than 8 weeks. And holy cow! 70 quality miles! I'm struggling to get 60. Maybe a year of no racing was good for you. Okay, I'm all over the place! Glad to hear how awesome you're doing!
@ Katie, ha! You know, I am not doing any 17 milers @ 6:43 pace, or 2x10 miles @ 6:45 in one day!
Gracie, you will be running STRONG soon enough. Smart to let you body heal properly!
Wow, those are some great numbers! (Although I must admit, when you put average pace for total miles including intervals I get lost because I cannot really depict how great the effect of those intervals on your average pace is and then it is a complete blur to me. Plus I time my intervals by time not by pace thus it adds to confusion:)) But I do understand that it is some fast running! Lot of qualify miles.
I hate tempos and suck at it. But it is probably really good to get people in shape so I will probably have to do it when I start training for my half (well, half-ironman).
Holy Business!! Down to business is right. Damn. Great job AM! Excuse me while I puke just reading this because my body can actually feel how hard it would be. ha! Okay, done throwing up. Hard work here AM but just what it takes for you to keep getting those PRs. Great to read. Do you just like fall asleep in like 2 seconds after your head hits the pillow? :)
Holy smack! You are running so damn fast!!! Monday, Thursday, Saturday-wow! I just made my HM prediction for you:). Remember, I'm VERY accurate. Like to the second:). Psychic Jenn KNOWS you will do very well-ha ha!!
I think there is truth in your first statement! My natural talent not in speed and short intervals but believing I am at the point where focusing here is the only way I will make marked improvement.
Keep it up AM! Got seriously excited, inspired, PUMPED, reading this!!!
Wow, nice numbers! Totally motivating!
Rad runs, thanks for the inspiration to get some hard runs in!
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