Fall Classic training – Week 4 – Crazy speed workout
| 05/11 | - | Rest day |
| 06/11 | 8.1 miles | Speedwork: *see details below |
| 07/11 | 3.2 miles | Easy run: avg 11:03 min/mile, 157 bpm |
| 08/11 | 5.1 miles | Tempo run (hard): 3 miles @ 8:25/8:23/8:12 |
| 09/11 | - | Rest day |
| 10/11 | 10.5 miles | Long run: avg 9:39 min/mile, 168 bpm |
| 11/11 | 3.1 miles | Recovery run: avg 10:06 min/mile, 161 bpm |
| Total | 30.0 miles | YTD: 1,003.1 miles |
This was a big week. I have a lot to tell you about! First off you may note that I skipped yoga this week. Last Sunday I thrust my left arm through the arm of my rain jacket and managed to accidentally punch the back of one of my kitchen chairs! I’m such a klutz. It hit just above the knuckle of my index finger. So I tapped into my years of basketball finger injury experience and iced and buddy taped the finger. By Monday morning I had full range of motion but it was a little swollen and a little sore so I decided yoga was out for the week. It would have been too easy to aggravate or re-injure it.
I had a crazy speed workout on the schedule for Tuesday. So crazy that on Monday night I decided I finally had to learn how to program workouts into my Garmin. What a great feature. I was able to program all the segments in by distance or time so I didn’t have to do any mental math on the road. *Here are the details: 1 mi warm-up, 2 mi @ 8:24 min/mile, 5 min recovery, 1 mi in 7:54 min, 3 min recovery, 1 mi in 8:07 min, 3 min recovery, 0.5 mi in 3:57 min, 3 min recovery, 0.5 mi in 3:56, 3 min recovery, 1 mi cooldown. That came in at 8.1 miles and boy was I beat at the end! I actually ran the intervals a bit too quickly which is why next time I will program my goal paces into my Garmin.
On Wednesday I tried to do an easy run keeping my heart rate at less than 165 bpm. It was incredibly frustrating. I felt totally fine but I kept having to stop and walk to get my heart rate down. Grrr. On the plus side, Thursday’s tempo run went quite well. I didn’t track my pace during the run, I just tried to go “comfortably hard.” I was happy to see that my splits were a bit faster than I expected.
Saturday’s long run was a steady 10.5 miles which, as I posted about yesterday, brought my year to date mileage up to 1000 miles! I was supposed to do this as a race-simulation long run and pick up the pace in the last 4 miles. However I felt like I’d done a lot of fast running on Tuesday and Thursday of this week and I wasn’t sure that I had another 4 fast miles in me. I was just as happy to coast on through.
Next week is a taper week before the half marathon in Vancouver next Sunday. I love love love the week before a race. I get to go totally organization crazy and make lots of lists: a packing list (since the race is out of town), a race morning packing list, a race morning time lime, a race plan, a pace band, a nutrition plan. So much fun!