the week in running
Sep. 8th, 2013 01:11 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
ilanaramaSix days, sixty miles, just as planned. Hooray!
Monday - still out backpacking. Didn't you read about it here? :-)
Tuesday - My legs had been pretty sore all weekend from the strenuous backpacking trip, so I was a little nervous about starting off with a tempo run. But it was great: 9.1 miles with 4 at HMP (half marathon pace) which I started out again aiming around 7:30 pace but it felt so easy and my HR was so low that I picked up the pace a little: 7:28, 7:24, 7:21, 7:22. Similar to the same workout last year around this time, but much lower HR. I'm very pleased! Total average pace was 8:13 which is kind of amazing to me.
Wednesday - 9.5 miles trail running, with 8x10 sec hill sprints. I started getting a migraine barely 2 miles into the run, but fought it back with a combination of determination and bargaining. (When I was younger this never would have worked, but my migraines have become much less painful as I've aged.) I made it through the visual disturbance part without tripping over a rock, and the headache really never hit hard, so I just kept on going. I felt really fast and light and good - averaged 10:40, again, an unusually fast pace for my trail runs.
Thursday - easy 13.1 on a road that goes mostly uphill into the mountains, and so downhill back. First 9 miles averaged just under 9 minute pace, last 4 right around 8:30, pushing a little harder. Overall 8:50 pace.
Friday - The plan was 8 miles with a 123212321 workout - after 2 miles, run hard 1 min, easy 1 min, hard 2 min, easy 2, etc. I wanted to target 5K pace for the hard running, around 6:50, but the route I chose was way too hilly for consistency, and yesterday's longer run with faster finish had tired me out. I also had to take an emergency bathroom break after the second 3-minute hard interval. My last two miles home, after the final hard/easy minute, were at 9:50 pace - I was wiped! Overall was about 9 minute pace for the 8.2 miles.
Saturday - went to the Farmer's Market early and then came back to run an easy 4.2 with Britt on the trails at 11:25 pace.
Sunday - 16.1 miles LR. First 6 easy, then ran the first minute of every mile at (aiming at) HMP. It was quite hard to zero in on 7:25-7:30, and I ran some too slow and some much too fast (7:15 or so!) but it was kind of fun to have a little burst of speed every so often. I also tried to NOT slow down on the rest of the mile, but keep it at my usual LR pace, but I don't think I succeeded because my overall pace was 8:58, which is basically LR. My HR again was on the low side. I felt pretty tired at the end, but it was a good run, the first of this distance of this training cycle.
Total 60.15 by my Garmin. If you're wondering why there are a lot of .1 and .2 on my daily distances, it's because on an out-and-back I often don't turn RIGHT at the mile marker to build in a little slop just in case (or today, because a cyclist was passing me and I wanted to stay out of her way).
Next week I am aiming at 60 again, with a 10K race on the weekend, yikes.
Monday - still out backpacking. Didn't you read about it here? :-)
Tuesday - My legs had been pretty sore all weekend from the strenuous backpacking trip, so I was a little nervous about starting off with a tempo run. But it was great: 9.1 miles with 4 at HMP (half marathon pace) which I started out again aiming around 7:30 pace but it felt so easy and my HR was so low that I picked up the pace a little: 7:28, 7:24, 7:21, 7:22. Similar to the same workout last year around this time, but much lower HR. I'm very pleased! Total average pace was 8:13 which is kind of amazing to me.
Wednesday - 9.5 miles trail running, with 8x10 sec hill sprints. I started getting a migraine barely 2 miles into the run, but fought it back with a combination of determination and bargaining. (When I was younger this never would have worked, but my migraines have become much less painful as I've aged.) I made it through the visual disturbance part without tripping over a rock, and the headache really never hit hard, so I just kept on going. I felt really fast and light and good - averaged 10:40, again, an unusually fast pace for my trail runs.
Thursday - easy 13.1 on a road that goes mostly uphill into the mountains, and so downhill back. First 9 miles averaged just under 9 minute pace, last 4 right around 8:30, pushing a little harder. Overall 8:50 pace.
Friday - The plan was 8 miles with a 123212321 workout - after 2 miles, run hard 1 min, easy 1 min, hard 2 min, easy 2, etc. I wanted to target 5K pace for the hard running, around 6:50, but the route I chose was way too hilly for consistency, and yesterday's longer run with faster finish had tired me out. I also had to take an emergency bathroom break after the second 3-minute hard interval. My last two miles home, after the final hard/easy minute, were at 9:50 pace - I was wiped! Overall was about 9 minute pace for the 8.2 miles.
Saturday - went to the Farmer's Market early and then came back to run an easy 4.2 with Britt on the trails at 11:25 pace.
Sunday - 16.1 miles LR. First 6 easy, then ran the first minute of every mile at (aiming at) HMP. It was quite hard to zero in on 7:25-7:30, and I ran some too slow and some much too fast (7:15 or so!) but it was kind of fun to have a little burst of speed every so often. I also tried to NOT slow down on the rest of the mile, but keep it at my usual LR pace, but I don't think I succeeded because my overall pace was 8:58, which is basically LR. My HR again was on the low side. I felt pretty tired at the end, but it was a good run, the first of this distance of this training cycle.
Total 60.15 by my Garmin. If you're wondering why there are a lot of .1 and .2 on my daily distances, it's because on an out-and-back I often don't turn RIGHT at the mile marker to build in a little slop just in case (or today, because a cyclist was passing me and I wanted to stay out of her way).
Next week I am aiming at 60 again, with a 10K race on the weekend, yikes.