Hello! Coming at ya this evening with a run-down of my runs for the week:
Tuesday: 9 easy + RW group run
Wednesday: 3 mi. WU, 4 mi. LT tempo (6:44, 6:18, 6:18, 6:31), 1.75 mi. CD
I was tempted to take this workout to the TM or even the track, but ultimately decided that since I race on the roads and I need to do the workout on the roads. I need to get used to pacing myself, running on uneven terrain and battling the elements (wind, weather, etc.). I extended the warm up to avoid a humongous hill during the first mile of my workout again this week.
The workout was a 4 mile tempo at 6:15 to 6:25 pace. I have noticed that I have a hard time settling into the pace on the first mile of my tempo runs in the dark. I seem to be a bit slow on the first mile each week (even after an extended warm up) even though I feel like I am right on pace. There is a bit of a hill in the first mile of the route I have been doing (even though I avoid the humongous one), so I’m sure that has something to do with it.
I settled into a good groove during the second and third miles and was feeling good. I had to stop twice for traffic to cross the street during my fourth mile and it’s kind of difficult to get right back on pace after stopping. My overall average for the tempo miles was 6:27, which was only a few seconds off of my goal range, so I don’t really have anything to complain about.
Thursday: 8 easy
Friday: 2 mi. WU, 3 X 1 mile (6:36, 6:27, 6:33), 2 mi. CD
Friday morning was an impromptu track workout. I paced a friend for a few mile repeats and felt good!
Saturday: 9 easy
My legs were definitely feeling the quicker miles from Friday and a few miles into the run Saturday I knew that I needed to hold off and do my long run Sunday. I ran a few miles with the Daniels and headed back to the car. They did 20 miles and both of them ran great! I had some time to kill before they got back, so I headed over to RW for a few minutes and then met back up with the guys for breakfast.
Sunday: 16 mile moderate pace LR (7:46 average)
I am so glad that I waited for my long run because the weather Sunday was AMAZING! It was a perfect cool, crisp fall morning and I got in a great long run with friends. I took it a little bit easier the first half of the run (8:09 average) and then picked it up the second half of the run (7:22 average). I wish this weather would stick around for a while!
That’s it for the week. I’ve got TWO races next weekend. I’m pretty excited!
Have a great week y’all!