Sunday Wednesday! Better late than never I suppose.
I ran lots of easy miles and two quality workouts last week! Here is what my training looked like the week of 09.24.18 – 09.30.18:
Monday – Easy: 8 miles (9:20 pace)
Tuesday – Quality: 10.35 miles (7:47 pace)
My workout Tuesday was a two mile warm up, 4 X 200, 4 mile tempo, 4 X 200 and a two mile cool down. We had a good little group that met for this one! Always nice. We did the warm up and the first set of 200s on the track and then took it the road for the tempo portion. Daniel made a 4 mile loop that started and ended at the track, so that we were able to hop back onto the track for the final set of 200s after the tempo. Those final 200s were tough!
The goal pace for the 200s was 43 seconds (5:46 pace) and the goal pace for the tempo was 6:20 to 6:30 pace. Splits were as follows:
200s: 41, 44, 42, 42
Tempo: 6:33, 6:31, 6:39, 6:23
200s: 42, 42, 44, 43
The first set of 200s felt great! The tempo portion definitely felt harder than I was expecting. I struggled in the third mile, but somehow managed to rally a bit and finished with a solid final mile. It started raining on us halfway through the tempo miles, which perhaps wasn’t ideal, but felt quite nice. It was lightning and thundering a little during the final 200s and the cool down, but thankfully we were able to finish up the workout before we had to deal with any sort of major storms.
Wednesday AM – Easy: 8 miles (9:15 pace) + PM – Pilates
Thursday – Easy: 8 miles (9:12 pace)
Friday – Easy: 6.5 miles (9:22 pace)
Saturday – Quality: 12.4 miles (8:18 pace)
Saturday’s workout was a four mile warm up, 7 X 800 and a four mile cool down. Jessica came over and ran this workout with me! We used our same four mile route from Tuesday’s workout for our warm up and cool down miles. The 800s were done at 5K pace, which was definitely challenging. My coach texted me Friday asking if I was ready for the “big dawg” workout the next day. I knew it was going to be tough, but I hadn’t really thought about the fact that my “new” 5K pace was much quicker than I have ever run for 800 repeats. My goal pace for the 800s was 5:46! Eek.
My actual splits were 2:56, 2:50, 2:51, 2:49, 2:53, 2:56, 2:53, which averages to 2:52 and exactly 5:46 per mile! The first few 800s felt super easy and relaxed. I was shocked! Then all of a sudden, on the second lap of the fifth repeat … things got real. The last two repeats were very challenging. My pace faded a bit, but nothing too crazy. For a hot minute there at the end, I thought that the four mile cool down was going to be the hardest part of the entire workout, but once we got moving, we settled into a good groove and got it knocked out.
Sunday – Easy: 10 miles (8:58 pace)
Total – 63.3 miles
Have a great week!