This week was my first week of training for Columbus and the Capitol Mile. For Columbus, I am following Pfitz's 18/55. This week I was scheduled for 32 miles/ 4 days of running - I ended up just shy of that because I replaced an 7 miler on Tuesday with my Capitol Mile workout, which was only 4 miles. I could have made it up on an extra day, but I decided to ease into training and follow the schedule (although I did add a mile or 2 to a couple of other runs). For some unexplained reason, I was pretty sore last weekend after my long run so I wanted to be smart this week.The good news is that I am really embracing training mode again! Yay! I also started pilates again this week (which I haven't done in 6 months). It makes such a huge difference in my knees and hips - I really can't afford to slack on it. Not to mention, it just makes me look better too. So pilates is back into the line-up, as are light weights for biceps/triceps. Here is my week:
Monday - rest
Tuesday - 4.2 miles - included plyometrics and a 1200 meter time trial on grass/hills
Wednesday - rest - legs somewhat sore
Thursday - 9.1 miles (9:11) - this run felt awesome! It just felt effortless and I felt like I could have run forever. Unfortunately, I was somewhat sore afterwards - I think it was from running in the am then sitting behind the desk all day / biceps/triceps
Friday - rest / pilates
Saturday - 5 recovery (9:38) /pilates / biceps /triceps
Sunday - 13.15 (9:20) - nice run on the trail although I should have gone earlier - it was warm! Last mile was the fastest / pilates
Total: 31.6
That is all for now. It is good to be training again!
Oh yeah - the other cool thing - we taught our 5 year old to ride his bike this weekend - it was awesome!
4 comments:
How did you do a time trial and not tell us what the time was?
Thanks Adeel - I just go the feedback from my coach today. My time was apparently a 7:08 pace, which was translated to an approximate 6:08 race pace. The difference was based on the terrain - the time trial was on an uneve, grazzy surface with lots of big hills. So there you go. I am, however, determined to race facer than a 6:08. But the time does not disappoint as it was my first speed work in months.
Is this a road mile? I was able to hold 74 seconds/lap on a gravel track on Saturday in light trainers, but ran 73/lap yesterday on a fast track in spikes.
On grass with hills, it's totally different.
I see that you have one month to get ready for the race. You can definitely break 6 if that's your goal.
It is a road mile. It is around the Capitol square so there are a couple of tight corners and there is one hill, but if you start out a wee bit conservatively, it is ok. I'm not sure what my goal is yet. Last year it was to break 6 and I hit 5:58 by way of a 7 or 8 second negative split. I would be really happy if I could do that again or better it. I need to get in better shape overall though.
I am surprised your times were so close b/w track and gravel - I find gravel to be very slow to run on.
Post a Comment