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.
Subscribe to:
Post Comments (Atom)
21 comments:
Nice week my dear! Woohoo! I am so longing for the day that my log looks like this (minus the sick inhaling screeching sound). Glad you're feeling better by the way and super workout today!!! As I said, I'm quite certain "comfortable" will equate to a much faster pace when you're racing:) Nice work!
You are running way more miles, and better quality workouts than I was running when I ran 1:29:11 at Hampton (having a supremely awful chest cold). (last year.) At the time, I could not even fathom how I ran that pace. I think you're set to run way faster than that. Of course, I can see you running 1:25, but am having a hard imagining running 1:25 myself. Great work! I'm excited to say that I think I'll get to 70 miles this week!
I don't think the Hokas are heavy. But I have been wearing a stability shoe and that is fairly heavy. I like them a lot and have certainly kept my PF at bay for a long time - more than a year now. When I get new shoes I will get them again.
No way, you've GOT to be faster than 1:28. Look at those times, lady!
When is your half-marathon? I somehow missed the date if you have already mentioned it.
Btw, i think that you should do some track races! You will love them.
Now this is some serious speed talk going on. To run those paces @ desired HR, with inhaling wheezing and gasping..Sure seems like your body is making some good adaptations!
No joke about the wind. It is a killer for speed and HR is really the only way to go when you are contending with it.
Get better so you can race at 100% ! Curious to see what you decide upon for HMP race pace. :) It's gonna be speedy :) !!!
Girl - you run like this when you're sick? You are SO fast! I'm impressed with how you've just run through it and it seems to work - well done. Will be really interestig to see how races go.
Great week! Keep it up!
I absolutely love reading about your training because of your detail.. very inspiring.
On your tempo runs, what is your typical average HR for the entire run?
@ Christy - HR was 169 for the entire run. My aerobic HR I use for easy running is 155-165:).
Thanks Gracie:)
@Mmonyka - end of February:) And yes, I need to do track races, although I am in terrible shape for track right now:)
@Katie - lets hope so.
@Raina - I think my first half is going to be tough, but I think the second one will be fast:)
@Petra - I honestly did not feel that bad, just wheezing and coughing. Weird. I did run through knee pain but am 100% now. I did it only bc I had done it succesfully before:)
Very nice runs. I am so not there. This seems like alien talk to me with how fast you are! Keep it up.
@KW - fast is relative. I am very slow compared to SO MANY runners, but I am getting faster relative to ME:)
A very solid, and strong, week of running - even when sick. Your body will probably be thankful and you'll recover quicker if you did cut back next week, but maybe you're feeling better by now.
I have no idea what my paces are either (you have WAY more of an idea than I do). I love it when I get "blah blah blah at 5k pace". What the hell is 5k pace?!?!? But I dare not ask! ;)
Keep being strong!
Curious......what are your favorite podcasts? Are they running? I have some running ones, some political ones and general NPR stuff that I like.
AJH I love NPR. I listen to everything "On Point" and "This American Life". I also listen to some of the Endurance Planet podcasts.
Post a Comment