Week 4
1/13
7 miles @ 7:36
1/14
On road segment that unfortunately in not flat
1.5 mile warm up @ 6:36 (This is not really a warm up I should have been slower but it was a little down hill)
Total workout was 4.6ish miles
6*0.50 mile with 0.25 recovery @ 5:47/mile on and 2:10 recovery
5k mile cool down @ 7:16
This workout was a lot harder than it looks on paper. The second and and fifth 800 were all uphill so holding 5:50 pace was significantly more effort than the other reps. Normally I would try to do my quarters in less than 2 minutes for recovery but I really needed to slow down to hold the effort. Was pleasantly surprised at my cool down pace. That sounds weird but it was odd how relaxed it felt after a hard effort.
1/15
OFF did about 20 minutes on a stationary bike and a little walking
1/16
On treadmill HMP workout
1.5 mile warm up @ 7:05
3.5 miles in 21:02 @ 6:01 went through 5k at 18:48
2.35 mile cool down @ 7:15
This workout surprised me. The faster pace felt pretty smooth. I just settled in and it did not feel terrible. I know that this effort is probably closer to 6:15 on the roads but I am happy with how I am progressing. I still had a good bit left in the tank.
1/17
Treadmill
10k @ 7:22
1/18
Double (I know that doing doubles under 80 miles of weekly mileage is kinda dumb but I am trying to incorporate them back as I build the mileage.)
AM 8 miles @ 7:52 (rain storm and a lot of hills)
PM Treadmill 4 miles @ 7:53
1/19
13.1 miles @ 7:03 (1:32:27)
Ran with a group and people were feeling good so we threw in a few 6:40 miles. The run did not feel that taxing. I guess I will know if I am going to pay a price for this run on my Tuesday interval workout.
Total Miles 54.5ish miles
If you look at the plan that I posted I am not following it perfectly. I am doing the speed and tempo workouts and a long run but I am sprinkling in extra miles throughout the week. Overall I do feel like I am getting fitter and my goal of 1:25 will be possible but my main goal now is to just keep building mileage and stay out of injury trouble.
I signed up for a 10k that will slightly alter my training but it falls on a good week. It is when I am suppose to do my first 6 mile HMP run. I will just eliminate that run Thursday and do an easy interval session Tuesday. If I am feeling good in 4-5 weeks I think my goal for the race will be sub 38:30. That would be a PR.