Wow, I cannot believe I am about to start week #7 of training. It seems like I *just* started. Maybe it is because the mileage started out so light and I had a vacation in the middle. Who knows? I'll certainly take it.
As I mentioned in my last post, this week was the first week incorporating more structured workouts. Before that, the goal was simply to run xx time between an 8:45 and 9:00 minute pace. But this week, I finally got to start mixing it up a little. I also got to peek over the 50 mile mark for the week, which was very welcome.
Here's how things shook out:
M: rest/abs
T: 50 minutes - 5.75 miles (8:42) on the treadmill / arms & abs
W: Scheduled for 1:20; 20 minute w/u at 9:00 pace; 6 x .5 miles at 7:17 pace with .25 recovery jogs; c/d at 9:00 pace; 4 x 100 meter strides. I nailed my paces and was very happy about this workout. I was actually a bit ahead on my paces and my HR was in a very good place. It was fun to switch it up a bit too. Also did ab work.
R: 50 minutes - 5.6 miles (8:51) / arms & abs
F: 1:20 - 9 miles (8:54) + 4 x 100 meter strides. This run was hard. I was tired, stressed about work, and my HR was through the roof.
Sa: 40 minutes - ended up stretching it a little further to run 5.1 (8:37)
Su: 2:15 - I hit the hills and hit them hard in this run. Beautiful day (40 degrees) and clear roads. Ran 16 miles with an average pace of 8:45. Last mile was the fastest mile at 8:15.
TOTAL: 51.5 miles
Yay! It is definitely confidence building to see these paces. I looked back over prior training seasons and I am definitely running much faster. While it was not uncommon for me to run under a 9 m/m, I certainly wasn't doing that for all of my workouts. Hopefully this will translate into stronger fitness and races this season.
I am also feeling super thankful for this very mild winter. By this time last year, I had been relegated to the treadmill for a good 2 weeks. This week was my first treadmill run - and just after it, we were spoiled with fabulous running weather in the 30s, 40s and even 50s one day (although it was in the 20s that morning when I ran).
3 comments:
Looks like a fun week of workouts!
So are you going to do a blog post on your coach, who he is, how you found him, is it private coaching or are you with a group? I'm curious!
Looks like you will have a GREAT spring marathon, based on how things are going so far!
Thanks - and sure - I'll give an update on my coach next time. You do the same - not sure I know the whole story on that either, but he has certainly helped you a lot (as have your training buddies).
Your consistency is really impressive!
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