Monday 5.0 miles/44:18/8:52 average pace
Easy run after work, with 8 ish Strides thrown in toward the end. I'm loving DST- It's been rough getting up for work in the mornings, but super nice to be finishing my after-work runs in the light of day! I'm more of an afternoon runner anyway, so this suits me. :)
Wednesday 12.0 miles/1:39:52/8:19 average pace
The schedule said 12 miles with 7 at Tempo Pace. Ugh- I always screw this up, but this time I intended to get it right.
I told myself "I can do this" and created a strategy. You see, I have mentioned that I tend to run Tempo runs all wrong. That is, I run them much faster than I should, and defeat the purpose of the run. Speed intervals have a place in my training program, but not today. Mile repeats are NOT the goal here. The goal is to run at or a smidge slower than your Lactate Threshold Pace for an extended period of time. This should be roughly equal to or slightly faster than Half Marathon Pace. It's an endurance thing, not necessarily a speed thing. I should NOT need recovery breaks, I should be able to hammer the entire 7 miles out non-stop. My Tempo (Lactate Threshold) Pace is like 7:45-7:55 ish (Half Marathon PR Pace is 7:55). That's not that fast. It's a hard pace to hit though... sometimes I think I only have two speeds: cruising along and sprinting like an animal. I needed to find that middle ground.
Well, I did it!! Hooray! Here's the breakdown:
2 miles warm up in 17:50 (8:55 average)
7 miles Tempo in 54:50 (7:50 average)
Yes!! I started off conservatively- first 4 miles were right about 8:00 pace. Then mile 5 was 7:46, mile 6 was 7:29, and mile 7 was 7:27. Happy dance! I listened to some of Zach's favorite techno music which was pretty awful but I admit it helped energize me and keep me going. Not all runs call for Wilco. :)
3 miles cool down in 27:11 (9:04 average) Listening to a very funny Pheddipidations Intervals episode.
I'm actually a little sore today! I haven't really been sore at all this whole time, including after my long runs. Good to know I'm pushing out of my comfort zone a little. I'm a little worried about getting injured but on 4 days a week I think it's pretty unlikely.
Here's the schedule for the rest of the week:
Thursday: xt (maybe, we are going out tonight so it we'll see)
Friday: 6 miles Easy
Saturday: 20 miles Long
Sunday: xt (I think I'll swim a mile again!)
total planned for the week: 43