Monday:
Planned – AM: 45 minutes @143, PM: 60 minutes @153
Actual – just a nice, easy run to start the new week with a few 50m strides to keep the legs ticking over. No problems keeping the HR at around 143bpm. Average pace 6:41/mile.
Split the afternoon run into 2 x 30 minute sessions with just a minute or two break to rehydrate in between. Heart rate was all over the place for this one – I just couldn’t get it up to the required 153bpm no matter how hard I pushed. Averaged 6:23/mile for the hour of running and finished with very sore and tired legs.
Tuesday
Planned – AM: 35 minutes @143, PM: 14 min w/up, 2 min hard, 1 min easy, 4 min hard, 1 min easy, 6 min hard, 1 min easy, 4 min hard, 1 min easy, 2 min hard, 20 min easy to finish
Actual – another solid morning run; just over 5 miles at 6:39/mile pace. Definitely getting used to these faster “easy” runs!
The afternoon session was a tough one, and not helped by a crazy storm that quickly descended on Virginia Beach. Thankfully I managed to finish all the hard efforts before the thunder and lightning really hit, and after taking refuge outside the Field House for 15 minutes decided to take a chance and run the fastest cool down ever to get home. Challenging workout, but pleased with the effort on fairly dead legs.
Wednesday
Planned – 75 minutes hills to include 3 x long hills, 3 x 2 Trees, 3 x steps, 2 x long hill to finish
Actual – pretty consistent effort on the hills of Mt. Trashmore again. The 75 minute workout is always a bit slow to get going, but once I’m through about half an hour of the ups and downs, time goes relatively quickly.
Thursday
Planned – rest day
Actual – decided to switch the rest day and run Saturday’s 10 miler today. My only mistake was leaving the run until lunch time when the temperature and humidity joined forces to make this quite a slog. The biggest challenge was keeping my HR in the easy zone, so it felt good to be able to run 5 x 50m strides in each of the last 5 miles.
Friday
Planned – AM: 8 steady
Actual – didn’t feel great as I laced up the shoes for this steady effort, but it turned out to be one of the best runs in a very long time. It’s not often I run 8 miles in less than 50 minutes, but that’s exactly what happened today. The first 2 miles were a bit erratic as I locked into the steady-zone, but I’m really pleased with the consistency of the last 6 miles which were all in the 6:07 – 6:12 per mile range. Great confidence booster!
Saturday
Planned – Easy 10 miles <143
Actual - switched this run with Thursday's rest day. Nice to have a day off from running after a tough, tough week. Sunday
Planned – 15 miles w/ 5 miles easy, 10 miles steady
Actual – in Vegas for the weekend, so this run was just an easy out and back with a loop around the Luxor Hotel to finish off. Amazing how dry the atmosphere is compared to swampy Virginia Beach. I barely broke a sweat as I cruised the 15 miles at an average 7:10/mile pace. Nice way to finish off the week.
Summary
Another solid week of training in the bag – 72 miles at an average 6:49/mile pace – and my biggest training month since August 2011. The legs are naturally a bit fatigued, but at least I have a down week to look forward to before the next step up training phase. Excited to see what the next couple of months has in store… Happy Miles, everyone!
Steve – really a tremendous week, this has been really fun to watch. You have some big races on the horizon – I can’t wait to see the results. I know it is a joy to be back running 100% injury free and have all your fitness back. I think that enthusiasm is going to carry you to some amazing heights the next few months.
Happy running.