This was a really good week of training. I needed a good week after a discouraging track work out at the end of Week 6. Some solid mileage, hitting my target paces at the track, and a PR gave me a much needed confidence boost before the last month of training. I’m officially going for #sub117orbust!
Monday, 9/21: Rest
Tuesday, 9/22: 6 miles easy
Wednesday, 9/23: 5.82 miles total with 2 x 400/800/1200 meter supersets:
- 400 meters at 20 seconds per mile faster than 5K pace (~6:50 pace)
- 800 meters at 5K pace (~7:10 pace)
- 1200 meters at HM pace (~7:40 pace)
Going into this I wasn’t sure that I’d have the stamina to maintain my target paces, especially after barely holding on to HM pace during a workout less than a week earlier. I don’t know what I did differently this time but my paces were pretty on target.
I’m not going to lie– this was HARD for me. Running sub-7:00 minute pace is not something I can do comfortably for very long. Following the 400m repeats with 800m at 5K pace was difficult. But going from 7:10ish pace to 7:40ish pace makes 7:40ish pace feel a lot more comfortable. I am always completely worn out after running supersets but I think they’re the most effective track workouts for me. I did a lot of 800m/1600m @ 5K/10K paces sets leading up to my big 10K PR in 2014.
Thursday, 9/24: 8.74 miles easy. This was longer than I usually run during the week but I wanted to get in an 8+ mile run since I didn’t run long during the previous weekend and would be racing during the upcoming weekend. I truly kept the pace very easy (9:15 average) but pushed hard on some hills in the last few miles. I plan on running these same hills at least once a week in preparation for the hills in the middle miles of the Run For The Water.
Friday, 9/25: 6 miles easy on the treadmill after work. All I remember about this was that it was less boring than usual. Maybe it was because I was eagerly anticipating caves and beer.
Saturday, 9/26: 4 miles easy
Sunday, 9/27: 8K race + around 2 miles of warm up and cool down (7 miles total).
Total for the week: 38 miles, which I think is my highest mileage since the beginning of the year. The best part is that I didn’t really feel it– even with the race on Sunday– but with that said, this week will probably be in the low 30s. I don’t feel sore from the 8K but I want to make sure I’m getting adequate recovery and don’t immediately jump into 40+ mile weeks. I feel pretty good about my endurance for a 10 mile race but I’m less sure about my stamina, so I’ll be focusing more on tempo runs than fast track work over the next few weeks.