Also, hey! Not only attempted but COMPLETED all my runs this week!
Grand Total: 37.6 miles
- * 15.13 easy
* 4.6 speed
* 4.87 threshold
* 13 long
Monday 2/18: Rest.
Tuesday 2/19: 2 warm up, 5 x 5:00 @ 5K pace / 3:00 jog, 2 cool down = 8.6 speed
- I have a new mathematical theorem which is that if you have to do a workout that is "x by y distance at z race pace, and x * y ≥ z, you are in for a world of hurt. #trainingmath (Corollary: "x by y time period at z race pace" where x * y ≥ the time it takes you to run z is also bad news. #dimensionalanalysis #justdividebyrate)
When you do your track workouts at magic hour you pretty much have to take pictures.
Last week I had to do 6 x mile @ 10K pace, which is getting pretty close to that, & this week the fast intervals amounted to .73 + .74 + .73 + .74 + .73 = 3.67 @ 5K pace which is well over. (Yes, you get longer recoveries, but still.)
As I commented on The Strava, what a huge relief it is to finally run a reasonably tough workout, as written, without any physical debacles. Back in my early thirties, when I was regularly racing the short stuff, 5 x 5:00 @ 5K pace was a regular workout of mine. I got used to doing them at around ~6:40 pace (though I've only ever run one 5K that fast), which works out to just about exactly .75 miles
Later, when I was more often training for the longer stuff, I would sometimes look back on that workout & think to myself, "OMFG. How. **HOW?!?!**" I think there were maybe a couple of times when I ran 5:00 fast intervals, & I was pretty pleased with myself when I could run them at even barely sub-7:00 pace.
This is the first time I've done them in a while, and in keeping with this training cycle's theme, I admit I was pretty darn nervous. Right now we are treating ~6:54 as 5K pace, and part of me thought maaaaayyyyybe I could squeak these out at that pace, MAYBE, but it would definitely be nontrivial and would almost certainly suck.
So, yeah. I'm pretty happy to have busted them out (pace-wise) in 6:50, 6:43, 6:52, 6:46, 6:50. Not 6:40's like in the old days (will I EVER run a 5K that fast again???), but with a goal of 6:54, I'm pretty sure I get to say I #nailedit.
Wednesday 2/20: Rest
Thursday 2/21: 8 easy
- A lovely little run. After a really excellent but intense audiobook (The Secret Place by Tana French, LOVE Tana French), I needed to lighten things up, so on this run I started catching up on episodes of the excellent podcast Reply All, and it was just so great. I was engrossed and the miles rolled by like nothing.
Friday 2/22: 1.5 warm up, 10:00 @ MP + 0:40, 10:00 @ MP + 0:15, 10:00 @ MP + 0:40, 10:00 @ MP + 0:15, 1.63 cool down = 8 threshold
- These days any time I can complete a workout without feeling like I struggled too much or having any weird kind of physical pain, I call it a WIN, and this one definitely met those criteria. But, it was kind of frustrating because I felt like A) my watch was being WAAAY wonkadoodle and B) a lot of times I felt like I couldn't NOT run too fast.
As for A), I think I mentioned noticing this last week when I was trying to run 6 miles at 8:15 pace and for a good couple of miles it was all over the place, from 7:25 to 9:00. It was a lot of the same this week--jumping around from "There's no way I'm running that fast" numbers to "There's no way I'm running that slow." It was really frustrating because I really had no idea sometimes what my pace was.
As for B), as ridiculous as "I'm TRYING to run slower but I JUST CAN'T" sounds, I felt like it kept happening. Basically I was alternating between 10:00 @ 8:15 and 10:00 @ 8:43, and there were so many times during the slower bits when I'd think, "Well this feels about right" and then see 8:20 on my watch. I'd try to slow down and see 8:30. I'd try to slow down EVEN MORE and see 8:35. I'd briefly, maybe, see 9:00 and try to pick it up juuuuust a touch....then see 8:20 on my watch again. (I dunno, see A above??)
In any case, instead of 8:43 / 8:15 / 8:43 / 8:15, the paces for those 10:00 sections ended up going 8:25 / 8:00 / 8:32 / 7:51. So, once again....I did a thing, I hope something was accomplished!
Saturday 2/23: Rest.
Sunday 2/24: 13 long
- Not bad, not bad. Also, my plantar fasciitis & left hamstring issues are NIGHT and DAY since I started seeing a sports chiropractor in December. I can't believe how much better it's gotten.
Traveling this week for work, so the name of the game is whatever I can find time to shoehorn in.