I’m now two weeks into my new training program and things are going pretty well. I’ve had some really good workouts but I’ve also had some tough workouts. One thing I will say about this training program is that it requires a lot of fast running! Having both a speedwork and a tempo run session each week doesn’t make for a lot of easy days. It seems that once I get through Thursday’s run my legs are completely shot!
|12/01||6.0 miles||Speedwork: 6x800m in 4:10/4:03/4:03/3:59/4:01/4:05 (1:03 min)|
|14/01||XT||55 min on elliptical plus weights|
|15/01||6.0 miles||Tempo run (moderate): 4mi @ 9:17/9:06/8:50/8:44|
|17/01||4.0 miles||Easy run: avg 159 bpm, 11:06 min/mile|
|18/01||10.0 miles||Long run: avg 168 bpm, 10:31 min/mile|
|Total||26.0 miles||YTD: 54.9 miles|
|20/01||6.0 miles||Speedwork: 5x1000m in 5:06/5:02/5:00/5:02/5:03 (1 min)|
|21/01||XT||60 min on elliptical plus weights|
|22/01||4.5 miles||Tempo run (hard): 2.5 mi in 8:25/8:21/4:05|
|24/01||9.0 miles||Race-sim long run: 1-6 avg 161 bpm, 10:47 min/mile;
7-9 avg 177 bpm 8:54 min/mile
|25/01||4.0 miles||Recovery run: avg 164 bpm, 10:32 min/mile|
|Total||23.5 miles||YTD: 78.4 miles|
I thought that it would be interesting to compare the above two training tables with the last time I used this program in 2007 (see week 1 and week 2). I definitely came into training in 2007 with a better base (I was coming off a PB at the Victoria Half) but generally I’d say I’m doing pretty well in comparison. My week 1 tempo run was slow but I think that was because it was my first tempo run in at least 6 weeks and I made the mistake of listening to podcasts on my iPod which detracted from the focus I need to run fast. My long run paces are intentionally slower this time around too but I was pleased that I was still able to pull off the last three miles of week 2′s race-simulation long run.
I’m actually having a lot of fun with the speedwork sessions. Because I only have to do the intervals at half marathon goal pace they don’t seem too bad. Actually I’ve been running them too quickly. The recovery time is much less than I would normally take though so I think that’s where the challenge lies. In any case, it’s a nice change from the mile repeats that I usually do.
Despite all this running and decent training times I definitely do not feel 100% in shape. Of course it doesn’t help that it’s cold (for Seattle) and dark in the mornings so it’s easy to feel sluggish. I swear one morning last week I went on a run and it was no lighter when I finished than when I started! I have a 5K race coming up in a few weeks which I’m going to run as a hard tempo run and use as a gauge of my fitness. I’d like to finish in <25:00 but we’ll see how it goes!