Run for the Water Training: Week 7 Was Heaven

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, 9/21Rest

Tuesday, 9/226 miles easy

Wednesday, 9/235.82 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.

Screen Shot 2015-09-28 at 7.16.55 PM

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, 9/264 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. 

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