Hey friends!
Monday – Easy: 6 miles
Sunday’s double threshold day necessitated a few “easy like Sunday Monday morning” miles to start the week. I was very sore and very cold for this run. The former was due to the fact that I slightly overran the second “threshold” workout the day before (thus slightly changing the intent of the workout and the system that was worked) and the latter was due to the fact that I slightly underdressed for temps that were still in the low 30s.
Tuesday – Easy: 8.5 miles
I was able to meet Rebecca for some easy miles Tuesday morning. Luckily we got this one in between rain showers in our area. I’m not gonna lie, I feel pretty accomplished on the mornings when we have eight miles done before 5:30 a.m.
Wednesday AM – Easy: 8 miles + PM – Easy: 5 miles
I was originally supposed to have a quality session on Wednesday. It was going to be 6 X 5:00 at “critical velocity” pace (i.e., slightly below threshold). My legs were still very sore and I knew about 30 seconds in to the first repeat that the workout was not going to happen. I ran easy instead. After a brief discussion with John, we determined that I essentially ran the second “threshold” workout at critical velocity pace. He tweaked the plan for the remainder of the week based on the feedback that I gave him. Here is your friendly reminder to run the intent of the workout!
Thursday AM – Quality: 2 mi. WU, 12 X 200, 2 mi. CD + PM – Pilates
Thursday’s workout ended up being a two mile warm up, 12 X 200 with a 1:00 walking recovery and a two mile cool down. I didn’t go to the track for the 200s as I typically would. Instead these were more like some strides thrown into an easy run. The goal wasn’t to do them all out, but just to get the legs turning over without overdoing anything. After a rainy morning, I got this one in around lunchtime. Holy moly … it was in the seventies with a dew point of seventy-one! After the frigid temperatures we had the week before, that was a harsh jolt back to reality!
Friday – Easy: 12 miles
Saturday AM – Elliptical + PM – Easy: 5.5 miles
Sunday – Quality: 2 mi. WU, 15 X 1:00, 2 mi. CD
Sunday’s workout was a two mile warm up, 15 X minute “on” minute “off” and a two mile cool down. This was meant to be a fartlek type of run with no specific focus on paces. The temperature ended up being basically perfect for this one (mid-forties), which was a relief. There was nothing too notable about this one except for that minute on minute off workout always end up being a bit sneaky and harder than you think. I averaged 5:46 for the minutes on (paces ranged from 5:34 to 5:59). As I mentioned, there wasn’t a big focus on the pace, but of course I like to check it out afterwards. My next race coming up is a one mile race and I don’t even know if I can hold my fastest one minute interval pace for a mile at this point. We shall find out in a couple of weeks!
Totals – 63 miles running, 3 miles walking, 60 minutes of elliptical + 45 minutes of Pilates
Talk to you guys soon!