the week in running
Oct. 13th, 2013 07:41 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
ilanaramaSo, um, I didn't get around to posting any of the stuff I talked about last time. But here's what I did this week:
Monday - 5.8 miles on the trails easy, 11:25 pace and super-low HR. I was still a bit tired out from the previous day's 19.3.
Tuesday - Lousy tempo run, 11.7 miles total with 6 miles that were supposed to be at half-marathon pace but were at 7:34, on the slow side. Then again, my heart rate was also lower than half-marathon heart rate - closer to marathon-pace HR (but certainly not effort). Overall pace 8:14.
Wednesday - 8.6 mile trail run, again just taking it easy at 11:19 pace, felt pretty good.
Thursday - It rained pretty hard in the morning, and so I waited until things slacked to a drizzle before going out. I pushed a bit and ended up with 6.4 miles at 8:36 pace, but my HR stayed in the 'easy run' range, yay! My timing worked out pretty well: after I'd come home and showered, I looked out the window and saw it was snowing!
Friday - 10.1 miles, pushing hard again which was kind of stupid as my right peroneal tendon was aching (this is an old injury which pops its head up every so often) but I was spurred on by a Facebook friend/rival's post about her runs, which have been faster and better than mine lately, grr. 8:36 pace again, HR a bit higher than the previous day.
Saturday - I was to be a course marshal for the Durango Double's trail races, so I woke early and ran to my station with my pack stuffed with warm clothes, a thermos of coffee, granola bars, and my backpacking chair. I haven't run much right around sunrise and it was lovely. The trails were slightly muddy from the rain and snow, but still frozen solid when I headed out; unfortunately it had melted into mud by the time the racers came by. It was plenty slippery when the last runner passed my station and I packed up and headed back down, and I fell hard within the first 10 minutes, landing on my right index finger which still hurts an awful lot! I also felt tired and my peroneal tendon was screaming by the time I got home. 8.6 miles total, 12:22 average pace. (That pack was heavy!)
Sunday - I also had volunteered to work the finish line at the road races from 12-3:30 and so I had to get my run in early. My peroneal tendon still hurt, and I also forgot to bring my water bottle but didn't feel like heading back for it, so I made some loops back and forth around the rec center (where I could stop at the water fountain) and cut my run relatively short, to about 13 miles. After the first 6 miles easy I was feeling okay so I did a Squires Long Run (well, not really so long): a 90-second surge of fast running (5K-10K pace) at the beginning of every mile. This really sped up my average mile pace in the second half of the run, and my average pace ended up at 8:43.
Total this week was 64.4 miles, which is a lot considering the longest run was only 13 miles! Next week will be a small cutback as I taper a bit for my Sunday half marathon, and the following week will be lower as well for recovery.
Monday - 5.8 miles on the trails easy, 11:25 pace and super-low HR. I was still a bit tired out from the previous day's 19.3.
Tuesday - Lousy tempo run, 11.7 miles total with 6 miles that were supposed to be at half-marathon pace but were at 7:34, on the slow side. Then again, my heart rate was also lower than half-marathon heart rate - closer to marathon-pace HR (but certainly not effort). Overall pace 8:14.
Wednesday - 8.6 mile trail run, again just taking it easy at 11:19 pace, felt pretty good.
Thursday - It rained pretty hard in the morning, and so I waited until things slacked to a drizzle before going out. I pushed a bit and ended up with 6.4 miles at 8:36 pace, but my HR stayed in the 'easy run' range, yay! My timing worked out pretty well: after I'd come home and showered, I looked out the window and saw it was snowing!
Friday - 10.1 miles, pushing hard again which was kind of stupid as my right peroneal tendon was aching (this is an old injury which pops its head up every so often) but I was spurred on by a Facebook friend/rival's post about her runs, which have been faster and better than mine lately, grr. 8:36 pace again, HR a bit higher than the previous day.
Saturday - I was to be a course marshal for the Durango Double's trail races, so I woke early and ran to my station with my pack stuffed with warm clothes, a thermos of coffee, granola bars, and my backpacking chair. I haven't run much right around sunrise and it was lovely. The trails were slightly muddy from the rain and snow, but still frozen solid when I headed out; unfortunately it had melted into mud by the time the racers came by. It was plenty slippery when the last runner passed my station and I packed up and headed back down, and I fell hard within the first 10 minutes, landing on my right index finger which still hurts an awful lot! I also felt tired and my peroneal tendon was screaming by the time I got home. 8.6 miles total, 12:22 average pace. (That pack was heavy!)
Sunday - I also had volunteered to work the finish line at the road races from 12-3:30 and so I had to get my run in early. My peroneal tendon still hurt, and I also forgot to bring my water bottle but didn't feel like heading back for it, so I made some loops back and forth around the rec center (where I could stop at the water fountain) and cut my run relatively short, to about 13 miles. After the first 6 miles easy I was feeling okay so I did a Squires Long Run (well, not really so long): a 90-second surge of fast running (5K-10K pace) at the beginning of every mile. This really sped up my average mile pace in the second half of the run, and my average pace ended up at 8:43.
Total this week was 64.4 miles, which is a lot considering the longest run was only 13 miles! Next week will be a small cutback as I taper a bit for my Sunday half marathon, and the following week will be lower as well for recovery.