This morning I didn’t got out for a Saturday morning long run and frankly I wasn’t quite sure what to do with myself! I’m running the Love ‘em or Leave ‘em 5K tomorrow running and I figure a rest day before the race would probably be a good idea. I did my long run yesterday and I’m counting the race as a hard tempo run so although I moved things around I’m still sticking to my training program.
This was the first week that I got to do what I like to call the “Craziest. Speed. Workout. Ever” The official description is “2 miles at half-marathon pace, 2×1 mile at 10-K pace, 2×800 meters at 5-K pace, with 3 minutes recovery after the 2-mile and 2 minutes recovery after the miles and 800.” This is the workout that forced me to learn to program workouts into my Garmin because that it too much to try and co-ordinate on the fly. My goal paces were 8:24 for half marathon pace, 7:57 for 10K pace and 7:40 for 5K pace. I was a bit quick on the 2 mile segment (I actually had to force myself to slow down during the second mile to bring my average pace up) and worried that I’d pay for it later but I managed to hit the other intervals nearly perfectly so I’m calling the workout a resounding success. And the best part is I get to do it all over again in two weeks.
|03/02||8.0 miles||Speedwork: 2mi @ 8:14 min/mile (3 min),
2x1mi 7:56/7:59 (2 min), 2x800m 3:47/3:49 (2 min)
|04/02||XT||50 min on elliptical plus weights|
|05/02||4.0 miles||Easy run: avg 156 bpm, 11:01 min/mile|
|06/02||10.0 miles||Race-sim long run: 1-6 avg 154 bpm, 10:47 min/mile;
7-10 avg 173 bpm 8:57 min/mile
|08/02||5.1 miles||Love ‘em or Leave ‘em 5K race|
|Total||27.1 miles||YTD: 135.5 miles|
Oh and if you’re wondering how I managed to spend my lazy Saturday morning, so far I’ve called my Mom, gone grocery shopping, bought the Sunday paper (yes, on a Saturday), picked up my race bib for tomorrow, had a scone and coffee treat and solved the six daily KenKen puzzles on the New York Times website.