Here is what my training looked like the week of 01.29.18 – 02.04.18:
Monday – Easy: 8 miles (8:13 pace) + Easy: 5 miles (8:59 pace)
I ran on the treadmill Monday morning. Daniel wanted to do a loop Monday evening so I went with it.
Tuesday – Quality (Intervals): 8.5 miles (7:42 pace)
Track Tuesday is back in full force. This week’s workout was a 2 mile warm up, 6 X 800 w/ 400 recovery and a 2 mile cool down. My goal pace for the 800s was just under 3:00 (so just under 6:00 pace per mile), but for whatever reason my legs are not cooperating for the faster stuff quite yet. I don’t know if it is still lingering post-marathon fatigue or perhaps because I haven’t really trained to run at these faster paces since last summer. It’s likely some combination of the two. My splits were 3:02, 3:03, 3:02, 3:04, 3:08 and 3:09. Not terrible, but definitely not where I want them to be either.
Wednesday – Easy: 8 miles (8:37 pace)
I ran outside with Daniel and Young Daniel Wednesday! Just like old times!
Thursday – Off
I definitely needed a break on Thursday! Wednesday was a tax work deadline + teaching night, which meant that I left the house at 7:00 a.m. and didn’t get home until 9:00 p.m. I slept in Thursday morning and then decided to forgo doing my workout after work as well. I told myself that I might do it after work, but really, there was a 0.5% chance of this actually happening. Ha. This was not a scheduled rest day, but I prefer to not have them scheduled and to just take them when I need them.
Friday – Quality (Threshold): 11 miles (7:19 pace) + Easy: 5 miles (8:31 pace)
I did Thursday’s workout Friday morning. The workout was a 3 mile warm up, 2 miles @ threshold pace, a 5 minute recovery, 2 miles @ threshold pace, a 3 minute recovery, 1 mile @ threshold pace and a 2 mile cool down. I am enjoying these longer workouts with varied paces. It’s nice to know that there is always a change of pace up ahead. The first two threshold miles were 12:40 (6:20 avg.), the second two were 12:28 (6:14 avg.) and the last one was 6:11. I did this workout on the treadmill though and I’m wondering what my equivalent effort outside would’ve been. Likely a good bit slower.
Saturday – Easy: 8 miles (8:33 pace)
I got in a fun easy run with Rebecca and Jessica Saturday morning. The run was followed by coffee and conversation over breakfast, which is the very best way to spend a Saturday morning.
Sunday – Quality (Threshold): 14.7 miles (7:34 pace)
Sunday’s workout was kind of similar to Friday’s workout, but a tad longer and a little slower. The workout was a 3 mile warm up, 2 miles @ threshold pace, 3 miles @ easy pace, 2 miles @ marathon pace, a 4 minute recovery, 2 miles @ marathon pace and a 2 mile cool down. The threshold miles were 12:48 (6:24 avg.) and my marathon pace miles were 13:24 (6:42 avg.) and 13:24 (6:42 avg.). Again, I did this on the treadmill and I’m wondering what would’ve been if I had run outside. I do feel like I got in an appropriate effort to accomplish the goal of the workout though and I guess that’s what really counts.
Total – 68.2 miles
That’s it for now! See you soon!