Monday: 7 miles (7:02); 5.6 miles (7:07)
Tuesday: 10.8 mile medium progression. (6:10). Plan was three miles at 18:30, 17:15, 16:00. Ended up running: 18:10 (6:07, 5:55, 6:08), 17:05 ( 5:45, 5:44, 5:36), 5:24, 2:41 (1/2 mile). Another run cut early. Misery factor was about 150. The first two sections were really easy, the first fast mile was on a long stretch with a headwind and on the second mile, I just couldn't get under 5:20 pace without pushing too hard. It was insanely hot and I got tired of pushing. Wanted to be a little tougher because I've quit every harder day this summer a little early, but whatever.
Wednesday: 5.8 miles (7:06); 9.5 miles (6:45)
Thursday: 8.1 miles (6:52); 6.9 miles with 4xhill blasts (7:03)
Friday: 10.5 miles with 8 miles medium. Misery index was 154. Goal was to run at least under 5:50 pace with a max average of 5:35. Instead of my regular down-and-back route, I made it a four mile loop (well, 3.96). The loop has a long, easy 1km hill and a long gradual downhills with a couple other smaller climbs and drops. Ended up averaging 5:37 pace with loop splits of 22:32/22:16. I felt really good the first loop and the last two miles were pretty tough because the heat was killing me again (I'm turning into a sissy). I was pretty tired at the end and it was the first run this summer where my shoes were flinging sweat. I wanted to stop early but had to stop being a pansy; 4.2 (7:02)
Saturday: 6.8 miles (6:52); 7.1 miles (7:06)
Sunday: 16 miles (6:10). Ran 9.6 miles at 6:20 pace and then into a short fartlek of 10x90s on/off at 5:20/6:20. Averaged about 5:15 on the fast and low 6:00 on the slow. The slow was incredibly easy and it felt like I was walking. However, the fast portion got tough toward the end and ran 5:25 pace on two that had hills. My endurance isn't bad, but my power is poor right now. I actually did nine of these because I suck at counting. Freaking hot and lost eight pounds of sweat; 4.1 miles (7:19)
Week Total=100.2 miles. Good volume but I'm still getting more out-of-shape, which is expected. With my P.E. teacher knowledge, I figure this next week will be my last week of losing fitness before I slowly get it back. I had a ton of trouble with the heat the first part of the week but feel like I'm getting used to it more. Next week, I'll shoot for 110ish with a medium run,may run a four mile race as a tempo and then shoot for a 20 miler.
Could you define what "hill blasts" are?
ReplyDeleteThey are 10 second or so hill sprints at 100% effort with liberal recovery. I'll work up to ten of them and make a little loop around a cul-de-sac which makes each rep right at a 1/4 mile.
ReplyDeleteThey key is to attack each one all-out and make sure you are fully recovered before starting the next one so you can get the proper intensity. Once you start to slow down too much or your form gets too sloppy, you end the workout because you aren't getting the desired stimulus anymore.