I'm so excited to have completed this week of training!
Here's what I did this week -
Tuesday - off
Wednesday - off
Thursday - 4.9 mi/42:42/8:45 pace
Friday - 2 mi/17:10/8:32 pace
Saturday - dinner with the girls! (not a workout, but in my book this is worth mentioning on the blog)
Sunday - off
Monday - 14 mi/2:09:41/9:15 pace
I woke up yesterday morning to rain and had a little trouble finding the motivation to get out the door, but got out there and got it done. I was hoping to get between 14-16 miles. At first I considered doing 5-mile loops as I wasn't carrying water with me so I needed to stay close to home. Hydration was an issue on last week's 2-hour run. Plus breaking up a long run like that really helps it not seem so daunting of a distance. I decided to take it one step further and really work on my mental toughness by doing one mile loops. Crazy? Maybe, but that's how I roll.
|Over 1000 ft up and 1000 ft down|
I knew I'd still get in some hill-work since I live at the base of a steep hill, but I'd also get to come down one toward the end of the loop for recovery. I tried keeping the pace slow, but darn it, my legs just wanted to go. My average pace through 10 miles was 9:07, two seconds faster than what would earn me a sub-4 marathon. Just to make it clear, a sub-4 is not my goal for October's marathon, but I finally feel that a somewhat easy pace is back to the low-nines. Even though I should be running slower that that for long runs, it is so darn hard to go slower...it hurts. I suppose that is the point, but still.
I did end up walking the first part of the steep hill on the next three laps, but ran the rest of the way. Since each lap was just over a mile, I didn't have to go back up the hill to hit fourteen, but instead just ran the straightaway in front of my house back and fourth until I hit my goal mileage.
My hammies and glutes were well worked and I foam rolled and wore compression for the rest of the day. I'm feeling great today, but will be sticking with my schedule of two days of rest to be ready for my short, fast runs on Thursday and Friday.
Have a great week!