Training Summary: 3/10 - 3/16

Mon: 7 miles
Tue: 10.5 miles, including 12X300
Wed: AM – 4 miles; PM – 8.5 miles
Thu: 7 miles
Fri: 10.5 miles, including fartlek
Sat: 6.5 miles
Sun: 13 miles
Total: 67 miles

After running 80 and 81 miles the past two weeks and averaging 77 per week over a four week period, I was due for a cutback week, and this was just that. Dropping the mileage down a bit wasn’t the only goal, however, as this was also my first week in a while with any significant workouts. In the end, I accomplished both objectives, so overall it was a success, and I believe I’m in good position heading into the next few weeks of training.

Based on the weather forecast, I decided to do my first workout of the week on Tuesday rather than Wednesday, which in hindsight was definitely the right move even though it was actually kind of hot on the track Tuesday evening. After a warm-up plus some drills and strides, Andrew and I did three sets of 4X300 meters with 200 meters recovery. The stated goal for the workout was to start at 10k pace for the first set then run 5k pace for the second and 3k pace for the third. We wound up fast on the first set then just got faster from there, which was encouraging. I wound up averaging 56 for the entire workout, which is basically 5 flat mile pace. I was surprised I was able to do that with no more workouts than I’ve done lately and even more surprised that all but the last two intervals (both in 54) felt pretty comfortable.

After getting blown around in some of the craziest wind I’ve ever encountered on Wednesday and taking an easy day on Thursday, I tackled the second workout of the week on Friday. This one was a fartlek of 8X2 min on/1 min off followed by a three minute jog then 5X20 sec on/40 sec off. The goal for the 2 minuters was tempo pace, and I averaged 5:45/mile. For the 20 sec strides there was no real goal, but I averaged 4:55 pace, and once again was a little surprised I was able to turn my legs over that quickly at the end of the workout. I finished the week off with an easy day on Saturday and a hillier-than-usual long run on Sunday.

This coming week I’ll be back on it, hoping to hit 75-80 miles with a couple good workouts. If I can put together a good 3-4 week block of training, I might be ready for a fitness test in the form of a race soon after. I definitely like the direction things seem to be headed in right now, and I feel like I’ve got a chance to run as well as I have in a long time if everything continues to go well. My chronic right achilles issue has been worse than usual lately, but otherwise I’m feeling better than I have in a long time. I just need to be patient and keep chipping away, giving the whole process time to work while trying to enjoy it along the way. Onward!