Hi friends! This week wraps up the “base building” phase of training. Now it is time to move on to more of an “official” training cycle for a yet to be determined race. Ha! I’m actively working on that as we speak!
Monday – 8.0 mile run (8:05 pace) w/ 6 X 30 second strides
I started the week of with my standard run + strides. A rainy start to the week forced me to do this one on the treadmill instead of outside.
Tuesday – 8.0 mile run w/ 4 X 400, 1 X 1600, 4 X 200 (7:30 pace)
Tuesday’s workout was almost the exact same as last week’s workout, but with a tempo mile in between the two sets. The goal was to run this at a steady effort at just under 6:00 pace. We were working to be able to keep the breathing in check when things get tough and to be able to handle heavy legs in a race. 400s were done in 83, 84, 82 and 82, the mile was done in 5:50 and 200s were all exactly 39 seconds.
Wednesday – 9.0 mile run (8:40 pace)
I procrastinated my run on Wednesday until after work, which turned out to be nice as there was a storm rolling in and it was much cooler out. I got rained on a little bit, but that also felt really nice! Every now and then, a run in the rain is good for the soul.
Thursday – 7.0 mile run (8:35 pace)
I got in a few easy miles after work on Thursday as well. Nothing major to note otherwise.
Friday – 70 minute elliptical (6.0 miles)
Friday was an easy cross training day in preparation for Saturday’s time trial.
Saturday – 8.0 mile run w/ 5k TIME TRIAL (18:32)!
Saturday morning I headed to the track to test the fitness. I split each lap just for the heck of it (this wasn’t planned, but was more of a game time decision). Also more data = more better in my book! Ha.
My splits were 91, 89, 86, 88, 89, 88, 88, 88, 89, 91, 88, 88 and 42 for the last 200. Aside from the one 86 second lap, all of the laps were very consistent and within a 3 second range. The mile splits were 5:54, 5:53 and 5:56. The goal was to start out at 5:50 pace and work down, but that just didn’t happen. I knew from the get go that I didn’t feel quite as good as I was expecting. I’m just glad that I realized it, adjusted my expectations in the moment and ran a smart “race” based on what I had to work with on the day.
Sunday – 8.0 mile run (8:35 pace)
I finished up the week with an easy run with Rebecca! It was great to catch up after being out of town and missing our Sunday rundowns the last two weeks.
Totals –
Running: 49.5 miles
Elliptical: 6.0 (70 minutes)
Thanks for following along!