Hey friends! Here is what training looked like this week:
Monday – 5.1 mile run (8:05 pace)
- Temperature: 74℉
- Humidity: 97%
- Listened to: Nothing!
- My legs felt surprisingly good, given the race + long run combo over the weekend!
- I ran from home (on a slightly muddy driveway) due to time constraints.
Tuesday – 9.0 mile run (7:50 pace) w/ 6 X 30 second strides (6:00 pace)
- Temperature: 76℉
- Humidity: Indoors
- Listened to: Fuel for the Sole Episode 34: Running and RED-S
- I ran later in the afternoon on Tuesday and given how hot it was, I decided to run on the treadmill.
- The podcast helped to pass the time, but easy runs on the treadmill are not my favorite.
Wednesday – 9.0 mile run (7:20 pace)
- Temperature: 76℉
- Humidity: Indoors
- Listened to: Music!
- I ran on the treadmill again, but this time because it poured rain all day long!
- Wednesday was a lactate threshold workout. The workout was written as a two and a half mile warm up, 5 X 1200 meters at threshold pace (goal pace was 6:10) with 70 second jogging rest and a two mile cool down.
- The idea was for the interval itself to be short enough that you are done before the lactic acid builds up too much and then the quick rest gets you going again before you are fully recovered.
- My paces were 6:09, 6:07, 6:00, 5:54, 5:48. I was wearing my footpod, so the paces are probably slightly inflated. Based on effort, I’d say that they are fairly close to actual. I ran 0.1 mph faster on each interval.
- The time seemed to pass by much more quickly on the workout day than it did on the easy run day!
Thursday – 9.0 mile run (8:15 pace)
- Temperature: 84℉
- Humidity: 75%
- Listened to: The Some Work All Play Podcast Episode 115: UTMB Race Preview, The Science of Salt Intake, and Performance Enhancement from Cooling!
- I ran after work on Thursday. So much for that nice morning routine I thought I had settled into!
- I went over to Timbercreek to run. The traffic wasn’t bad at all and I definitely enjoyed the change of scenery.
Friday – 8.0 mile run (8:10 pace)
- Temperature: 85℉
- Humidity: 75%
- Listened to: The Ali on the Run Show Episode 553: Beyond the Run with Emily Saul, Marathon Mentality Q&A Part II
- Friday was another run after work in Timbercreek.
- I got sprinkled on briefly, which was fine. No complaints here. Thankfully I still had Rebecca’s visor that I rescued from the middle of the road in my car. I washed it for her afterwards!
Saturday – 9.0 mile run (7:10 pace)
- Temperature: 85℉
- Humidity: 81%
- I got lucky with some overcast skies and a slight breeze!
- Saturday’s track session was written as a two mile warm up, 8 X 400 at 5k pace with a 200 recovery, 8 X 200 at 1 mile pace with a 200 recovery and a two mile cool down.
- My goal 5k is currently somewhere between 17:30-17:45, which is close to 5:40 pace. The idea was to run the 400s at slightly faster than this pace (83-85 seconds per lap). My goal one mile time is somewhere around 5:15. The idea was to run the 200s as close to this as possible (39 ish seconds per 200).
- My actual splits for the 400s were 83, 84, 83, 80, 82, 81, 81, 81. My actual splits for the 200s were 36, 38, 39, 39, 39, 38, 39, 37.
- The last couple 400s were definitely tough. I got a little carried away after the first few repeats and paid for it slightly on the last few. I always feel like I can gut out some quick 200s at the end of a workout. It wasn’t the most pleasant thing in the world, but I got the work done!
Sunday – 13.1 mile run (8:50 pace)
- Temperature: 74℉
- Humidity: 97%
- Got in another Sunday long run with Rebecca! She met me at the mall this week.
Weekly Total – 62.3 miles (8:00 pace)
Thanks for following along! Talk to you guys soon.