Good morning. We woke up to a light rain this morning. In the Treasure Valley mid-February typically comes with more favorable training weather. Time to lighten the gym bag of Yax Trax and that extra pair of gloves and knit hat. That is not to say it won’t get cold gain, but you shift to lighter gear, and run your sustained effort in shorts, long sleeve top, with gloves.
Last week was a training milestone; nothing impressive on an age graded scale, but a significant measure of improved fitness. I ran a training effort 5,000 meters on the track that was ten seconds faster than my Portland Masters Track Meet race last June. At the time that race seemed Herculean effort, that left me stumbling at times the last couple of laps. Wednesday by contrast was comfortably hard. Our running group felt the same. The strength work this winter is paying benefits in kind with improved fitness.
Monday: AM- 2 miles easy; 3 x ( 600m repetition pace @ 3:02, 2:51, 2:46 / 200m easy; 1,000m interval pace @ 5:11, 5:02, 5:00 / 400m easy; mile easy; PM: 3 mile walk
Tuesday: 2 miles easy/walk
Wednesday: 2 miles easy; 5,000m continuous run > 1,000m interval pace + 3,000m tempo pace + 1,000m interval pace @ 5:00 + 15:46 + 5:12 = 25:58; mile easy
Thursday: 2 miles easy/walk; core; 3 sets free weights
Friday: AM- 40:00 spin; PM- 3 mile walk
Saturday: 7.25 miles in foothills with 800 feet elevation climb
Have a good week.