I've tried something new the past month. I've upped my workouts to 3 per week, with one being a fairly short workout and keeping the workout on the weekend a longer one. It's fairly similar to what I did in college when training for much shorter and quicker races. So far, it's been an exhausting month!! Marshall and I were both surprised to find that we could get some turn-over on tired legs, but then the regular runs suffered a bit - which is OK, allowing us to recover and run fast when planned.
Last week totals (8/15-8/21):
65 miles
2 doubles
3 workouts
1 day off
14 mile long run (workout included)
This week we did our workouts on Tuesday, Thursday, and Saturday.
Tuesday - fartlek (2 x 90 sec; 4 x 60 sec; 4 x 30 sec, 4 x 15 sec) equal recovery
This was harder than it sounded. It's only 10 minutes of hard running. It was HOT and this was our second run of the day. We had an 8 mile run in the morning, and this was a total of 6 miles (w/warm-up and cool-down) - making 14 total miles for the day.
Thursday - 5 mile tempo in the morning @ 29:30 and an average of 5:54. I finally talked Marshall into letting me do my workouts up at Frisco trail like I'm used to. . . and I loved it! :) We had been trying to do some workouts around our house so we wouldn't have to drive anywhere (and get some rolling terrain, as Frisco is pretty easy route), but it's hard to find a 5+ mile route where we don't have to cross any major roads and risk getting stopped at a stop light (in the middle of a workout!!).
Saturday - The first really long workout of the training cycle so far!! 3 x 3 mile
Splits of:
17:50
17:36
17:30
w/one mile jog recovery between each one.
It was finally cool for this one!! This was one of the days were the low actually got into the mid 60's
This week's totals:
72 miles
2 workouts
15 mile long run
2 doubles
0 days off
While it warmed back up, and times unfortunately slowed again. . . I'm pleased that I actually followed my training plan "to a T".
Workout 1 - Monday: 6 mile tempo. This started off rough, but managed to get rolling after the second mile. Ended up with a final time of 35:44 after a VERY slow start, which is an average of 5:57. . . really not a testament of how good this workout ended up being.
Workout 2 - Wednesday: fartlek of 3 miles with 2 minutes on/2 minutes off. Nothing really spectacular happened here, just put in the work.
It's been 9 weeks since I last raced at Grandma's, the half marathon. I'm getting anxious to get back at it. Only 2 weeks, then we're heading up to Kansas City for a 10k!!
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| Throw back to last year''s Plaza 10k, where I took 2nd place |
