Training Log – 08/28/22

Hey friends! Here is what training looked like this week:

Monday – 5.0 mile run (8:25 pace)

Tuesday – 8.0 mile run (8:05 pace)

Wednesday – 10.0 mile run (7:20 pace)

  • Temperature: 80℉
  • Humidity: Indoors
  • Listened to: Music!
  • Wednesday’s workout was written as a two and a half mile warm up, 2 X 2 miles at half marathon pace with 4 minutes recovery between sets and a three mile cool down.
  • The goal pace for the first set was 6:20 and then if I felt good, the plan for the second set was to drop it down to 6:10.
  • My paces were 6:16, 6:14, 6:08, 6:07.

Thursday – 9.0 mile run (7:55 pace)

  • Temperature: 76℉
  • Humidity: Indoors
  • Listened to: The Rambling Runner Podcast Episode 464: Jon Levitt: The Evolving Nature of Competitiveness, Goals, and Endurance
  • We have had so. much. rain. It’s slightly ridiculous! Thursday morning was a treadmill run after dropping Ward off at school.
  • I really enjoyed this podcast episode. There were several things that Jonathan said that really resonated with me (so much so that I almost want to go back and listen again just to tell you what they were).
  • He talked about the elite athlete mindset.
  • He talked about how the option in most circumstances is to either give up or keep going.

Friday – 8.25 mile run (8:10 pace) w/ 6 X 30 second strides (5:12 pace)

  • Temperature: 74℉
  • Humidity: 99%
  • Listened to: The Ali on the Run Show Episode 556: Ask Ali!
  • I ran at the mall Friday morning after dropping Ward off at school. I haven’t run at the mall since school started back in our area. I wanted to test it out and see what the traffic situation was like. It wasn’t horrible, but it also wasn’t great. It was better than running back and forth on a half mile stretch of the road we live on though!
  • I did a few strides in preparation for Saturday’s workout.

Saturday – 8.5 mile run (7:10 pace)

  • Temperature: 73℉
  • Humidity: 99%
  • Listened to: The Some Work All Play Podcast Sexy Shakeout #14: UTMB, Secondary Workouts, Treadmills, Training in Recovery! on the warm up and cool down and music during the workout portion!
  • Saturday’s track session was written as a two mile warm up, 5 X 1k with 400 recoveries and a two mile cool down. The goal was to run the 1k repeats at close to 5k pace.
  • My splits were 3:34, 3:29, 3:31, 3:31 and 3:29. That ranges from 5:35 to 5:45 pace, which is a 17:25 to a 17:40 5k. I’ve got a 5k coming up in a few weeks, so I’m interested to see how well this workout translates over. I’d be thrilled if I ran somewhere in that range!

Sunday – 13.0 mile run (8:45 pace)

  • Temperature: 73℉
  • Humidity: 95%
  • Got in another Sunday long run with Rebecca! I met her at her house this week.

Weekly Total – 61.80 miles (8:00 pace)

Thanks for following along! Talk to you guys soon.