Another weekly training log post.
Week 19 of my 20 week plan. I've now completed all my "build up" races, and tapering for my 10k race next week. I'm getting a little excited for two reasons...
- FINALLY going to run my goal race, 20 weeks is a long time to build up for a race. Especially a 10k. I made the long plan because I was coming off an injury, so it might have been smart...but it's a long time.
- I can justify taking a few days off, and start thinking about what I want to do next - a longer race? More 5k's?
Weekly Mileage: 31
Long Run: 10 mi. with 5k pacing worked in.
Monday - off....not feeling too bad, had a race Saturday, and an easy day yesterday. Dynamic stretching and foam rolling.
Tuesday - 4 miles easy + 4 strides. Core work. Foam rolling and stretching. My legs felt a little "heavy" starting the run, but better by the time I finished. So...success. Overall pace about 7:50.
Wednesday - 9 miles with 5 x 1 mile @ 10k pace. On the treadmill @ 1% incline and 6:15 pace. ITB workout, upper body strength. Single leg squat and dead lift. Lotsa foam rolling and dynamic stretching.
Man, Wednesday was a tough workout! I guess it's supposed to be. I got it done, and was able to increase the pace slightly at the end of the last interval to imitate a finishing kick. This is the kind of workout I would do if I had written my own plan....but I would have done them more often. This is the last really big effort before my race in 10 days. This would probably be called a "key" workout in a lot of training plans.
Thursday - off. Didn't do nothing! Long day at work....
Friday - 5 miles easy. Ooofff. I am NOT recovered from Wednesday's run. Think I felt better after the run, but I could tell the whole time that Wednesday's workout was having an effect on me today. My HR was up a little for the pace I was going. Got the miles in...hopefully it helped recovery. Foam rolling, dynamic and static stretching, hip mobility.
Saturday - 3 miles easy. Man, my legs are still feeling flat. I think the 5k race last Sunday and the hard workout on Wed was a little too much back to back. so, real easy day. Foam rolling, Core work.
Sunday - Plan: 10 miles with 8 x 1' @ 5k pace. Right away I could tell my legs were feeling heavy still, so I deliberately did not check my pace and run by feel only and try to keep the effort "conversational". After 6 miles I started the 5k pace intervals. I did these by effort as well. I only did 4 as the effort felt too hard, I skipped the last 4 four and cruised in to finish my 10 miles. My overall pace ended up being 7:29, just about my normal long run pace. Interesting.
So....this week included a hard effort on Wed I feel good about, but I'm also feeling like I'm a little over-trained and hoping next week I'll feel better as I cut back my miles and intensity some heading into my race next Sunday.