Tue: AM - 4.5 miles; PM - 8 miles, including 7X200 (36 avg)
Wed: 10.5 miles - Medium Long Run (brutal heat/humidity)
Thu: 6.5 miles
Fri: AM - 4 miles; PM - 10 miles, including 4 hill repeats (~2:20) plus 2X5 min (5:38, 5:35 pace)
Sat: 6.5 miles
Sun: 14 miles with a wind up and faster finish (11.5 - 13.5 in 6:00, 5:44)
Total: 75 miles
After three sub-par weeks in a row, I finally got back on track and had a good week of training. As a matter of fact, I would say this was a model week of training, because it’s how I’d like my training to look for the foreseeable future. I think if I can get consistent with weeks like this where I get in a couple workouts, a good long run, and 75-80 miles worth of volume, I’ll eventually make some progress. In addition to the running, I also did a decent, although not perfect, job of getting my ancillary work (drills, etc.) done as well.
This week had a medium long run mid-week, so accordingly I did some turnover work the day before. Since I hadn’t done anything faster in a while, I wanted something fairly light and easy and went with 200’s on the track with 200 recovery, planning on anywhere from six to eight total. My goal was to stay smooth and under control, and they went better than expected. I was able to average 36 sec for the set and close them out with a 34 on what was a nasty, humid day.
Wednesday was just a miserable run. We (Sam, Andrew, and I) wanted something hilly, so we hit the original Star City Half Marathon course. Based on the very hot (93’) and humid conditions, we were smart enough not to push the pace, but even at that, by about halfway through we were all suffering. I honestly didn’t feel good at all the last 10-15 min and then got some really bad cramps after. I was definitely dehydrated, and if the run had been much longer I might have been in trouble.
After an easy day Thursday, Friday was a combo workout that I haven’t done in years. It consists of two sets of the hill behind the Roanoke College track followed by a 5 min push around the college. Altogether you get four hill repeats that last 2:15-2:20 each plus two 5 minute intervals run around 10k effort. It’s definitely a challenging workout and was made all the more so by humidity that was so thick it felt hard to breathe. We got through it better than expected though and I was pleased with the result.
Saturday was another easy day before finishing the week out with a long run on Sunday. This one was a planned fast-finish run, so after about 10 miles we started winding up the pace then got on it pretty good from miles 11.5 to 13.5 before jogging half a mile to finish. The conclusion of the run went well, which was a bit surprising because I didn’t feel that good up to the point where we started running faster. I think Friday’s workout was still in my legs.
Like I said at the beginning of this post, this was a model week for training, so more of the same on tap for this week. I probably won’t do a medium long run this week, but instead will go with a fartlek and a tempo. I want to get into a good rotation where I cover all my bases over about a three-week cycle before cutting back a touch in week four then repeating it all over again. On I roam!
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