If it's not one thing, it's another...a recent move caused major delays in my updates on our blog, both for my training recaps as well as more important posts for group runs and that sort of thing.
Week 10 Recap
Total Mileage: 6 miles (yep, only six miles!)
Workouts:
- Easy bicycle trainer session
- Easy six-mile run
Had to take it very easy during Week 10 since I was nursing that borderline injury with my left leg. I ended up taking off four days straight, which was a test in and of itself as lame as that sounds. I'm glad I rested so much, however, because Week 11 was a great turnaround.
Week 11 Recap
Total Mileage: 36 miles
Workouts:
- Two bicycle trainer workouts
- Including an aptly-named workout from the Sufferfest series called "A Very Dark Place"
- Interval run
- 2 x 2 miles (6:31/mile average pace)
- 1 x 1 mile (6:18/mile average pace)
- Nine-mile race pace run
- 1 x 5 miles (6:50/mile average pace)
- 1 x 4 miles (6:41/mile average pace)
- Six-mile maintenance run
- Sixteen-mile endurance run
I was very pleased with how I bounced back in Week 11, although a healthy dose of rest tends to yield favorable results. I made an all-too-common mistake by running outdoors too late in the day for my race pace run, barely making it a few miles out before cluing into the fact it was far too hot and humid to run outdoors.
So I had to bag a few miles initially, but I quickly drove to a nearby gym where I hopped on the treadmill and pushed it for a faster-than-race-pace finish.
My sixteen-mile run was decent, but the weather really started to heat up for the last handful of miles. Still doable and my nutrition lasted for the duration of the run, but only barely.
Time to start getting psyched...I have a twenty-miler coming up next week. Now my training program is really starting to pour it on...
Here ya go...
Warm-up: 5 minute brisk walk or light jog
Main set:
- 4 minutes / Intensity level 5
- 4 minutes / Intensity level 7
- 4 minutes / Intensity level 5
- 4 minutes / Intensity level 7
- 4 minutes / Intensity level 5
Cool-down: 5 minute easy walk
Total: 30 minutes
Late again...been a rough couple weeks of training:
Week 8 Recap
Total Mileage: 21 miles
Workouts:
- Interval run
- 4 x 1 mile (6:17/mile average pace)
- Seven-mile race pace run
- 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
- Fifteen-mile endurance run
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!
