Let me just start off by saying: wow, what a productive week! I really feel that I have grown as a runner over these past seven days. I took a small risk. Well, maybe it was a big risk. I completely skipped the 60s as far as mileage is concerned. I've had little else to do since getting back from the beach and have run when bored. This has resulted in an average of 10 miles per day since Sunday, June 2nd. I'm well aware that I am just asking for some sort of injury by jumping from 50 to 70 in this manner. However, aside from a general fatigue in my legs, a voracious appetite, and a desire to sleep 10 hours instead of eight, I really feel fine. This time and perhaps in the future, I've decided to include the descriptions from my Strava entries with the log, so that you all can get a better idea of how each run went.
13 Long/Easy in 1:48:56 (8:17/mi)
The air was thick like soup. My shirt was a wet rag by mile 4. Decided to make it a Half Mary this evening. Glad I did. Had to stop to take a dump after 11 miles. Finished up the run on the Sequoyah Park XC course. Slipped off the shoes and did the last mile barefoot, which was great until I stepped on some prickly plants.
4 Easy (Treadmill) in 31:13 (7:48/mi)
If I’m going to start putting in 60+ mile weeks, I can’t let a day slide by with a mere six on it.
6 Easy in 49:12 (8:12/mi) + 8 x 120y Strides
Although the pace was undoubtedly slow, my legs are nevertheless feeling a little beat up from the long run yesterday. Clomping around for the better part of two hours will do that to you, I suppose. I’ll try to get another 4 in on the treadmill this evening. 1200 repeats tomorrow.
3 Easy (Treadmill) in 23:21 (7:47/mi)
Wanted to give the legs a quick spin before the workout this evening. This is where the real work is done: at an easy pace. I’m growing capillaries and mitochondria, toughening the legs with steady plodding.
4 x 1200m @ 10K pace w/ 2:30 rest
Splits: 4:14, 4:11, 4:12, 4:14
Great workout! Very smooth. I led the first 600m of each rep to set the pace, then handed it off to my training partner, who closed in excellent fashion. Next week, we’ll move up to 1600s. I can’t wait to get in some races and bring my PRs over 5K and 10K into line with my current ability.
3 Easy in 23:12 (7:41/mi)
Going for another 7 in a few minutes after a bathroom break.
7 Easy in 58:25 (8:20/mi) + 4 x 110y Strides
Higher mileage hasn’t made me crash and burn yet (knock on wood). But, I have had to sleep a little more than usual. Currently on track for a 70 mile week. Guess I might just skip right over the 60s. Tempo in the morning.
6K Up-Tempo in 23:58 (6:25/mi)
Marathonish pace. Alternated the lead with my training partner each lap through 5K. Maintained a 6:25ish pace before kicking it down to 6:00/mi for the last kilometer. Feel pretty good, all things considered. Still on track for 70.
4 x 200m Cut-down
Splits: 32.4, 31.5, 30.4, 29.9
Not used to the speed. This is probably 800 pace for my training partner, who lead for these reps; not so for me. It’ll only get easier. Hopefully.
4 Easy (Treadmill) in 31:47 (7:57/mi)
6 more in a bit.
6 Easy 49:18 (8:13/mi) + 8 x 120y Strides
Test driving the Boston 7s. I think I’ll keep them as a workout shoe, use them for tempos and moderate-paced long runs. I’ll probably run the Fireball 5K in them. Will they take me to a 16:5x time? Only time will tell.
3 Easy + 4 Moderate (6:33, 6:33, 6:43, 6:47) + 3 Easy in 1:17:40 (7:37/mi)
Felt smooth. Could have felt smoother. Legs are tired, of course. That’ll happen when you run 73 miles in 7 days.
Total of 73.9 mi
Let me know what you all think of the new format!