Wednesday night at BU, I went in with the mindset that if my 5k PR pace is 5:12/mile, then I need to stop running all of my interval reps at 5:20 pace and start getting comfortable with feeling uncomfortable. So, I aimed to dial into the pace as I got further into the workout. The first 1k was the standard 3:20, but after that all other reps got closer to where I should be.
On Saturday, the weather was a bit windy, but other than that it was fantastic. I had basically no warm up as I jogged over to Fresh Pond to run my 10 mile tempo. I wasn't sure the conditions at the pond, so I figured I'd do at least one loop, then if need be use the roads. As I somewhat expected, there was a ~.5 mile section of ice, in addition to the always brain dead dog walkers who use the 20ft leash. So after that first loop, I peeled off and used the outer section to go back and forth. It wasn't an ideal route, but it was effective and free of traffic. For the full 10 miles I averaged 6:04 per mile. That's about 10s per mile faster than my tempo on February 4th. I think there is something to be said for suffering through runs in poor footing - that first day to run fast feels like an opportunity not to be passed on. Anyways, I never felt great during this run, but I didn't hit any rough patches either. That's par for the course for marathon training for me though. I don't really taper for anything until the marathon so I'm always going to feel a little bit worn down.
So that's that and here's the rest:
| Sunday | 12-Feb | Long Run (David & Amory) | 2:18:27 | 16.06 | AM: 16+ at 8:37/mile. So flippin slippery. | ||||
| Off | 0:00:00 | 0 | PM: Dinner with Meghan and Rory. | ||||||
| Monday | 13-Feb | ~Easy | 1:00:47 | 7.01 | AM: 7m in ankle deep slush. God I hate when the sidewalks are like this. | ||||
| ~Easy | 1:01:41 | 7.01 | PM: 7m. Whatever. | ||||||
| Tuesday | 14-Feb | ~Easy | 1:02:49 | 7.25 | AM: 7+ also whatever. | ||||
| Moderate | 1:21:42 | 10.22 | PM: 10+. Pace is slow, but the effort was there due to the footing. | ||||||
| Wednesday | 15-Feb | ~Easy | 0:54:31 | 6.2 | AM: 10k easy. | ||||
| BU Track | 1:40:07 | 12.14 | PM: Commute home then BU (1000, 200)x3/(800, 200)x2, 5k and mile pace w200m rest. Great workout. | ||||||
| Thursday | 16-Feb | ~Easy | 0:59:57 | 7.01 | AM: 7m easy. Footing still sucks, so "easy." | ||||
| ~Easy | 1:09:40 | 8.17 | PM: what the hell ever. Sick of the footing. | ||||||
| Friday | 17-Feb | ~Easy | 1:05:20 | 8 | AM: Same. | ||||
| ~Easy | 0:51:51 | 6.39 | PM: Same. | ||||||
| Saturday | 18-Feb | 10m Tempo | 1:05:00 | 10.49 | AM: 10 mile tempo with essentially no warm up. Averaged 6:04/mile and had a ~half mile segment running on ice around Fresh Pond. If not for that and the stop and turn around points, I may have been under an hour on this. Very good workout and great weather. | ||||
| Off | 0:00:00 | 0 | PM: Off. |
Wednesday Splits:
1000-3:20.5
200-36.8
1000-3:18.5
200-34.8
1000-3:10.4
200-34.5
800-2:32.8
200-33.8
800-2:33.2
200-31.6
100-13.5
100-13.4
100-13.6
100-13.6
Saturday Splits:
6:02
6:03
5:56
6:11
6:06
6:07
6:11
6:05
6:02
5:51
Weekly Total: 105.95
No comments:
Post a Comment