Mon: 6 miles
Tue: 7.5 miles, including 6X1 min on/off
Wed: 11 miles
Thu: 6.5 miles
Fri: 10 miles (Moderate Run)
Sat: 4.5 miles
Sun: 16 miles
Total: 61.5 miles
This was the second week in a row where I got exactly what I wanted out of my training. Knowing that I plan to take it easy this week and next, I wanted to surge a little before dropping back and then eventually starting prep for the 2013 season thereafter. This past week was a pretty good mix of quality and quantity and leaves me feeling good about taking the next two weeks easy.
Tuesday was a little turnover work consisting of 6X1 min on/off. The original plan called for six 400s on the track, but for various reasons I decided this might be the better route. I felt like I was running hard and moving fairly well, but the Garmin did not indicate such. Sometimes I think Garmins have a hard time locking on and giving an accurate measurement for short, fast intervals, and I hope that was the case on this night. Otherwise I'm even slower than I would expect to be right now. Regardless, all I can do is work on it, and that's the big goal on the horizon.
Wednesday Andrew and I ran basically the first 11 miles of the Star City Half Marathon course just checking out the mile markers. I didn't feel too good on this one, and seeing the course made me extra glad I had no plans to race it. Still, in spite of tired, heavy legs and lots of hills, we rolled the last 5 miles at a pretty solid clip, finishing with a 6:27 mile. I won't say it was fun, but it served its purpose.
Friday I did what I call a moderate run, which is a type of workout I used to do a lot, especially in base training. In a moderate run, once you get going, you lock in at an effort level that is solid but comfortable and hold it anywhere from 40-60 min. The effort level is probably somewhere around marathon pace and should be such that you can still talk but wouldn't want to say more than a few words at a time. I used the Grandin Loop from the Ramada for this run, a course that is just over 15k, and hit the loop in just over 61 min. After the first 3 miles, I was basically around 6:20 pace the rest of the way, getting as fast as 6:14 before slowing a bit the last couple miles. I hope to incorporate this run into my training more frequently going forward as it worked really well for me in the past. Hopefully by the time spring rolls around I can hit the same loop at around the same effort about 5 min faster than I did this go 'round.
I finished the week with a hilly (almost 2,000' total elevation change) run in Fincastle. After spending a productive day hunting on Saturday, I expected to be really tired for this one. My body was definitely feeling the effects, but overall it went much better than expected. All but the first two miles were under 7 min pace, which considering the terrain wasn't too shabby.
As I've mentioned, this week will be pretty light as will the next. I'll probably front-load both weeks a bit so I can take it easier towards the end of each when I have other activities planned. Happy Thanksgiving and happy running, all!
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