I'm really feeling like my fitness has taken a leap forward in the past few weeks ... perhaps finally seeing the results of a more structured training schedule. Overall mileage remains relatively low, but keep in mind that I averaged less than 20 miles per week in 2016, so 35 mpw so far this year is a substantial increase.
My focus now is a half marathon at the end of April, and I think 1:28 may be possible if I can add mileage without injuries. This year's full marathon is at the beginning of October. I have a stated goal of 3:15, but hope to revise that to 3:10 or 3:12 ... if all continues well.
This past week:
M..LT: 1.5 mi warmup; 2 x 2 miles w/3 min jog recovery: 6:39 avg, 6:25 avg; 1.5 mi cooldown
T...Easy: 4.6 miles @ 8:08 w/1-min uphill stride
W..LR2: 12.0 miles @ 7:34/mi (Miles 8-14-- 7:07, 6:44, 6:44, 6:31)
Th.Easy: Bike 24 mile road loop @ 18.4 mph
F..VO2max: 1.5 mi warmup; 3 x 1 mile w/4min walk/jog recoveries: 6:24, 6:24, 6:17; 2.5 mi cooldown
Sa.Off: 4.0 miles @ 9:00/mi
Su.Easy: 4.6 miles @ 8:32/mi
Goal Pace
5K: 6:13/mi
Marathon: 7:26/mi
Most Recent Pace
5K: 6:26/mi (Feb 2017)
10 Mile: 6:45/mi (Feb 2017)
Marathon: 7:51/mi (Oct 2016)
I went a little too fast on the second rep of Monday's 2 x 2-mile Lactate Threshold workout. I am figuring current LT pace as about 6:40, which I held for the first rep. For the second rep, I was concentrating on running "comfortably fast" without checking my splits. After the first mile, I could tell I was pushing too hard, but decided to "maintain"... and see what the clock said at the end.
Wednesday's "LR2" was the secondary long run in my 9-day cycle, following a 15-miler the previous Friday. It was a good 12-mile effort, with the first six at even 8-minute miles, then a progression run on the way back. Good to see a few miles comfortably under 7:00.
Because of weather and social considerations, I scheduled the VO2max workout as the third hard effort in five days, and I was fatigued going into it. My hope was to run 6:10 pace, but couldn't manage it, even with 4-minute recoveries. I took the next day off completely, as planned, and today just an easy four miles with a few strides.
DKaae: Congratulations on the AG win in today's half marathon! How was the race ... happy with the results? Your fourth race this year, it looks like. What's up next?
All: Happy trails and be well!
-Allen