09/03-09/09
Monday: 12 miles @ 6:54 pace
Tuesday: 13 miles @ 7:13 pace - back in South Florida’s heat and humidity :(
Wednesday: 2-mile warmup, 3x3-mile @ HMP w/3mins rest. This workout was a fail. I started off good with 5:25, 5:28, 5:27 (16:21). I ran 5:28, 5:34, and 0.14 miles in the 2nd rep before I fell apart and was mentally and physically out of it. I stopped for about 30seconds and tried to go again, but my legs weren’t going. I jogged/walked about for about 4 minutes sulking about it, before I forced myself to run one more mile @ 5:29. 2-mile cooldown. Disappointing workout, but I know the fitness is there. Legs weren’t fully recovered from the hard-long run on Sunday and a deep-tissue massage the night before probably didn’t help. I’m going to keep positive. Total: 9.14 miles
Thursday: 13 miles @ 7:17 pace
Friday: 12 miles @ 7:07 pace
Saturday: 8 miles @ 7:20 pace
Sunday: 1-mile warmup, 5K race (15:56. 3.14miles on GPS which would be 15:45). 5:07, 5:10, 4:58, :40. Flat out-and-back course that I’ve done in the past and typically has a strong headwind going out and strong tailwind coming back. Luckily, there was no wind this day. I could’ve/should’ve gone out more aggressively, but with hardly any 5K work this cycle, I wasn’t sure what I could do. Felt strong the last 2K. 4-mile cooldown. Total: 8 miles
Total: 75 miles (lowest mileage week in a while)
09/10-09/16
Monday: 23 miles @ 6:36 pace (longest run of the cycle. Last real hard long run as well). First 11 miles were used as “recovery” @ 6:59 pace, right into 3x2 miles @ MP with 1 mile in b/w @ 1min slower than MP. 5:43, 5:43, 6:42, 5:44, 5:40, 6:45, 5:43, 5:49 (first 500m of the last 800m were up a steep hill). The last 4 miles were @ 6:46 pace. Good effort, but with no liquids or fuel, I was really dehydrated by the end of it.
Tuesday: 12 miles @ 7:21 pace
Wednesday: 12 miles @ 7:24 pace
Thursday: pending 11 miles easy
Friday: pending 10x1K @ 10K pace with 1:30-2:00mins rest
Saturday: pending 10-11 miles easy
Sunday: pending 16-17 easy
Total: ~100-103
@ marathonNoob, rfmaioral and immunorunnerg – nice workouts! I don’t think I’ll be able/should go as fast tomorrow lol.
@Smoove – I’m most likely going up to your neck of the woods to do the half next week. Are you game? I hope your PF doesn’t flare up and the cortisone shot takes care of it. I had a case of PF my last yr of high school and it wasn’t until after track season my freshman yr in college and months of treatment that I finally got a cortisone shot. Luckily, that did the trick and it hasn’t come back since!
So many solid HMs last week. Congrats @ immunorunner for the HM PR. Great job to all who raced!
@Reed – you’ll get back, just takes time. It sounds you’re being smart on your comeback trail. Best of luck!
Almost 3 weeks away! :)