Hey friends! Happy Monday!
It’s race week! Ahh! I can’t believe it’s already here. I am running the Wine 10K in Birmingham this weekend. It’s been about 10 years since I’ve done a race in Birmingham. The level of competition there is much higher than it is here in LA (lower AL). I’m really excited to run against some fast girls and am hopeful that I can rise to their level of competition.
Here is what my training looked like the week of 02.19.18 – 02.25.18:
Monday – Easy: 8 miles (8:22 pace)
Tuesday – Quality (Intervals): 9.3 miles (7:42 pace)
Tuesday’s workout was a 2 mile warm up, 2 X 1 mile, 2 X 1000, 2 X 400 and a 2 mile cool down. I really enjoyed this workout! Each set had a different goal pace and got shorter and faster as the workout went by. The miles were done at threshold pace, the 1000s were done at interval pace and the 400s were done at repetition pace. Splits are below:
It was nice to start off with mile repeats at threshold pace. I’ve been doing longer intervals at threshold pace, so one mile didn’t seem bad at all. The 1000s were by far the toughest part of the workout (for me). I think if they had been 800s it would’ve seemed easier, but that extra 200 meters really got me. Ha. The good news was that by the time I got to the 400s, the idea of only doing one lap of work seemed very doable. I think those are my fastest 400s since last summer and I am very glad that I was able to finish the workout on a high note.
Wednesday AM – Easy: 10 miles (8:15 pace) + PM – Easy: 4 miles (8:35 pace)
Thursday – Easy: 5 miles (8:21 pace)
Friday AM – Quality: 9 miles (7:09 pace) + PM – Easy: 5 miles (8:35 pace)
Friday’s workout was supposed to be a 2 mile warm up, 2 X 3 mile repeats w/ 3 minute recovery and a 2 mile cool down. Admittedly, I had a hard time motivating myself to get up and get this one done. My alarm went off and I reset it for 30 minutes later, which meant I was going to be cutting it really close if I still wanted to actually get this workout done (and I wasn’t sure that I even cared). I dragged myself out of bed eventually and decided to give it a whirl. I ended up doing all 6 miles consecutively (6:46, 6:30, 6:26, 6:22, 6:21, 6:17) and each mile got a tad bit faster. I was pleased with the results. I shortened the cool down to one mile and still made it to work on time (#winning).
Saturday – Easy: 8 miles (8:11 pace)
Sunday – Quality: 12 miles (7:15 pace)
Sunday’s workout was a 2 mile warm up, 3 miles at threshold, 1 mile easy, 2 miles at threshold, 1 mile easy, 2 miles at threshold and a 2 mile cool down. I was able to watch the coverage from the Tokyo Marathon as I ran, which definitely helped me to push myself to get this one done. Splits for the first set of threshold miles were 6:40, 6:28, 6:28, for the second set were 6:38, 6:29 and for the last set were 6:36, 6:24.
Total – 70.3 miles
That’s it for now. Have a wonderful week!