March 16 - 22
Mon: AM - 8.5 miles with 6x30s pickups (7:02); PM - 5.1 miles (8:01)
Tue: AM - 10 miles easy (7:01). Legs started to feel a bit heavy and fatigue over the last couple miles. PM - 4.1 miles easy (7:34)
Wed: AM - 10 miles with 16x400 with 1:00 rest and 3:00 jog/rest after every 4 reps. Goal was hit to the 400s in 75 to maintain some speed. The added rest is because I'm coming off the race. Rans splits of (75, 74, 74, 73), (74, 73, 74, 74), (73, 72, 72, 73), (73, 72, 73, 73). PM - 5.1 miles 8:04)
Thu: AM - 10.1 miles easy (6:54); PM - 4.1 miles easy (7:47)
Fri: AM - 8.1 miles with 4x30s pickups (7:01); PM - 5.2 miles easy (7:36)
Sat: 20.3 miles long run with last 5 miles at marathon effort (6:30). Planned a route with lots of hills (some very steep) and downhills. Ran 6:35ish to high 6:40 pace for the first 15 miles. On the last 5 miles, I ran most of it downhill to get some pounding on the quads. The first mile (mile 16) was rolling, the next 3 miles at a gradual descent, and the last mile slightly uphill. Ran splits of 5:57, 5;50, 5:45, 5:53, and 5:47. Really happy with this long run.
Sun: AM - 5.6 miles easy (7:18); PM - 5 miles easy (7:38)
Weekly Total: 101.2 miles on 13 runs/7 days
Really good volume considering it was the week after the half. I felt like my legs recovered pretty quickly from the half. I'm not surprised though, because I've gotten my recovery (nutrition) down to a science. Thanks to Herbalife24!
---------------------------------------------------------
March 9 - 15
Tue: AM - 15.1 miles with 10 mile tempo in 56:37 (5:40). Goal was to run at just under 5:50 to 5:40 pace. Ran 3 rounds of the 3-mile downtown loop and then a 1-mile loop. The 1st 3-mile loop felt comfortable with splits right at 5:44-5:45. On the 2nd loop I picked up the pace just a bit and hit splits of 5:40, 5:40, and 5:38. The 3rd 3-mile loop was faster at 5:37, 5:38, 5:34 and last mile in 5:35. Happy with this tempo and how I felt overall. PM - 4 miles easy (7:44)
Wed: AM - 6.2 miles easy (7:09); PM - 4 miles easy (7:45). Ran about an hour later than I usually do on my lunch time run. Felt the difference because I started to get hungry on the run.
Thu: AM - 8.2 miles with 6x400 w/ 400 rec jog. Plan was to hit the 400s in 75s. I ran 75, 73, 75, 74, 74, & 74. PM - 4.2 miles easy (7:50)
Fri: 6 miles easy (7:30).
Sat: AM - 14.8 miles with Rock'n'Roll DC Half-Marathon in 1:13:32 (5:37); 13th Overall, 1st in Division and 1st in Military Challenge. Poor running conditions (rainy and cold) and a challenging course. I went into the half aiming to run 1:12, but I knew it wasn't going to be easy with one steep hill and a handful of gradual climbs. When I hit the 10-mile mark just a tad over 56 minutes I knew that a sub-1:13 was still in the cards, but was going to be tough. I'd have to run a sub-17 last 5k, which I knew I was capable of. However, a side-stitch at 11 miles that stayed with me the rest of the race and a long gradual hill on mile 12 threw away any hopes of a sub-1:13. PM - 3.4 miles easy (8:13)
Sun: AM - 8.7 miles easy (7:09)
Weekly Total: 88.2 miles on 12 runs/7 days.
Overall, it was a good week of training that included a half-marathon race. I'd call this a down week, but I'm not so sure it was with a long tempo and half-marathon race. I guess, in terms of volume, it was a down week, because I ended up with 88 miles whereas I've averaged 100+ miles/week over the last 8 weeks.
No comments:
Post a Comment