Week 8 Recap
Total Mileage: 21 miles
Workouts:
- Interval run
- 4 x 1 mile (6:17/mile average pace)
- Seven-mile race pace run
- 6:46/mile average pace
- Ten-mile endurance run
- AM run: 6 miles (7:57/mile average pace)
- PM run: 4 miles (8:07/mile average pace)
Not a good amount of workouts for Week 8...I was pleased with my speed workouts but I definitely need to add more volume.
Week 9 Recap
Total Mileage: 23 miles
Workouts:
- Two indoor cycling sessions
- Interval run
- 3 x 1 mile (6:17/mile, 6:15/mile, 6:10/mile)
- Eight-mile race pace run
- 6:56/mile average pace
- Fifteen-mile endurance run
- 7:45/mile average pace
Week 9 was full of highs and lows. Still need to add more volume overall. I was very pleased with my interval run and my race pace run despite being seven seconds slow per mile. Despite being a bit slow I had a great negative split for the run. In fact, I think I missed my target pace only because I started a bit too slow for the first couple miles.
This is good practice for race day but it left me too few miles to compensate for the slow start, forcing me to run even faster than I normally would to make up for lost time. Overall it was a solid effort that re-affirmed the power of smart pacing.
Unfortunately, the issue with my left leg mentioned weeks ago has crept up on me again. It interfered only a bit with my race pace run but was very noticeable during this week's endurance run. I'm pleased overall with the 7:45/mile pace I was able to hold, but I know I could have comfortably ran faster if my leg wasn't bothering me.
Looks like I'll really have to take it easy in Week 10, so now it's time to do the hard part and just rest...too bad resting often takes more discipline than running!
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