No injury this go ’round, and I actually got to complete peak week!
Who would have thought that would be exciting?
Monday – cross train. 45 minutes on bike trainer. Like the treadmill, the trainer is something I’m really glad to have when I need it, but I’d really rather not need it. Alas, it was too cold to ride outside so I dusted it off. I used a workout I found in my “Run Less Run Faster” book and it actually kept me from getting bored. 10 min warm up followed by 6x 1 min @ perceived effort level 4 and then 4 minutes at effort level 1. 5 min cool down.
Tuesday – speed work. 5x 1000m with 400m recovery. I did these in my neighborhood instead of the track, since our usual track night was a local running stores’ monthly group run. It went better than expected. Goal pace was 6:53. Splits were 6:50, 6:47, 6:44, 6:45, 6:53. I forgot to hit the lap button on my watch between the last recovery and last split and spent probably a tenth of a mile trying to figure out what the heck happened.
Wednesday – tempo. 1 mile easy, 5 @ 7:40 average (goal was 7:50). Fleet Feet put on their monthly pub run so I used it as my tempo. A couple friends of mine and I showed up early, ran 3 miles and then ran 3 with the group. We ran the first two tempo miles a little faster than goal (7:46, 7:47) but ended up speeding up when the large run started so we wouldn’t lose the group leaders in the dark. My last two miles were in the 7:30’s. It was a good run though, in that it makes me think if I can run 5 miles at 7:40 and feel relatively comfortable, shooting for a 7:50 average half marathon would be doable! This plan is definitely making me faster!
Thursday – cross train. Swim 1600 meters. I got stuck in traffic because of an accident and got there with less than an hour to swim, change and get to work. So, I swam a mile without stopping. Much to my surprise, I did it in a minute and 50 seconds less than the last attempt!
Friday – rest day.
Saturday – long run. 13 miles @ 8:21. Not much to report here, other than it was nice to “only” run 13.
Sunday – active rest day. 45 minutes of yoga. I was STIFF when I woke up and this was just what I needed.
February 22, 2016 at 8:30 am
Great job this week! That tempo run is super impressive esp. In the dark and with all those cracks in the sidewalk! Good luck with taper and see ya Weds
February 22, 2016 at 8:32 am
Ha. It was all about not losing the fast people up front! 🙂