As always I’m writing up last week’s training when the current week is already almost over. Bear with me…
My mileage last week took a bit of a jump– 35 miles, which was my highest weekly mileage since late April. This was mostly due to moving my “long” run of 7 miles from Sunday to Monday due to unforeseen circumstances on Saturday night (read: bar trivia, having a celebratory drink after winning bar trivia).
I didn’t really notice the jump in mileage– a good sign, I hope! My legs felt a bit tired on Wednesday after the “long” 7 mile run on Monday, short run plus a strength workout (squats!) on Tuesday, and 1600m repeats on Wednesday. But I was fine after taking Thursday off and my 9 mile run on Saturday went off without a hitch aside from the fact that it was so damn hot. This week’s mileage will probably also be 34-35 miles and then hopefully by late September/early October I’ll be into the low 40s.
Anyway, onto the training:
Monday, 8/17: 7 miles total in 1:01:01 (8:43 pace)– first 5.5 miles at an easy pace, then 1 mile at 10 miles race pace (7:35) and 0.5 mile cool down. Was the race pace mile too fast? Probably so. But I will say that that pace felt a lot easier than it did a month or two ago. I think doing 800m repeats at 7:00 min pace three days earlier helped a lot in that regard. 7:35 pace is a breeze compared to essentially sprinting…
Tuesday, 8/18: 5 miles easy (9:09 pace) plus strength work
Wednesday, 8/19: Speed work– 5 miles in 41:16 (8:15 pace)
- 800m warm-up
- 3 x 1600m at 10K pace. I aimed for 7:20-7:30 pace for these and ran them in 7:31, 7:24, 7:19 with 800m recovery between each set. Not great in terms of consistency but at least I got faster with each repeat…?
- 800m cool down
Thursday, 8/20: A much needed rest day
Friday, 8/21: 4 miles easy on the treadmill after work (8:47 pace)
Saturday, 8/22: I did my long run of 9 miles on Saturday morning because I knew we were going to a birthday party later in the day and I wanted to stay up late and drink gin and eat a burger and swim in a pool with a corgi without worrying about running the next morning. My long run was okay– neither my best or my worst this summer. My goal was to keep my pace between 9:00-9:30 min/mile, which felt pretty easy aside from the the fact that I was drenched in sweat after 5 minutes. I hope it starts cooling down before I really need to rethink my stance on waking up before dawn on the weekend. Anyway, I covered 9 miles in 1:23:43 (9:18 pace) and every mile was at my target pace except mile 9 (9:37) but I will cut myself some slack there because it was mostly uphill.
Sunday, 8/23: 5 miles easy around my neighborhood in the morning (9:04 pace). Thankfully neither gin nor corgi left me with a hangover.