Started off the week feeling pretty good. Monday's run felt really easy and fluid. But after Tuesday's workout and 70' run on Wednesday I started to feel a little worn out, and both my IT Bands felt a little "tight". IT Band is my "go to" injury, so I took Thursday off from running and did an easy spin on the bike in the gym. Friday, the IT Band thing had calmed down, but I was still feeling a little "flat".
Possibly related(?) - my "Easy day" pace increase - I run all my easy days based on feel. I try to make sure I stay fully conversational, and pay attention to my breathing and how my legs feel. The last few weeks, the pace I end up running is a little faster. It's come down from 8:00 or 7:50 pace to around 7:40 pace. I think this is good. Could be better fitness, or that I'm cutting back some on the more challenging workouts. Could be that I'm running so many miles @ MP, that what "seems" easy is actually a little harder? I'm going to chalk it up to better fitness, and roll with it.
Tuesday Workout - Assignment is11 miles: 2 wu; 4@MP; 1@ HMP; 3@MP; 1 cd. I did the same workout a few weeks ago on the treadmill, set at 1% incline. In that workout, I did the MP work @ 6:49, and the HMP @ 6:31, and it felt kinda hard. This week I did the workout on the WOD in the Herndon area - which is NOT flat. Going in, I worried some about how to adjust on the "not so flat" route. I found that I was able to (relatively) comfortably average 6:40 on the MP miles, and 6:28 for the HMP mile. The slight downhill miles were (of course) a little easier, but I found I was pretty much able to "hold pace" on the slight uphill miles as well. Pretty happy with the run, confidence builder. The only thing I'm being cautious is - going too fast - and possibly working too hard on these runs. My planned MP is 6:48, but the last couple MP runs have been closer to 6:40 - strictly going by how it feels.
Saturday Long Run - 14 miles, 7 @ MP on C and O canal tow path. I made the mistake of not thinking this run would be a hard effort. it is easier than the last couple of weeks, but the temp was up some and I ended up running the MP work into about a 10 mph head wind. I avg 6:42 for the MP miles, but my pacing was inconsistent - 6:28 to 6:50. I still tend to over correct and pick up the pace too much or slowing down too much, I guess it's a process.
Overall, the week is slightly down in mileage - a sorta / kinda "recovery" week. Not really too exciting.
Weekly mileage: 49 (+ 30 min bike spin + 3 mi walk)
Long Run: 14
Monday - 57' E w/strides on WOD. Felt okay. 7.5 mi (7:35 pace). Felt pretty good. Core work.
Tuesday - 11 miles: 2 wu; 4@MP; 1@ HMP; 3@MP; 1 cd. on WOD. MP/HMP pace (6:39/6:40/6:35/6:42/6:28/6:38/6:46/6:37). Felt pretty good. Strength work. Rolling and stretching.
Wednesday - 70' E on WOD. Nice morning. Easy run. Felt "eh". 9.2 mi (7:40). Hip mobility. Not too sore / tired from yesterday's run....
Thursday - OFF. Bicycle cross-training. Both IT Bands feeling tight. Not a big concern yet, but being cautious. Just spinning on the bike for 30 minutes. Core work. Rolling and hip mobility stuff. IT Band, for me could be a problem when my hips are tight.
Friday - 55' E on WOD. Beautiful warm morning. Feeling a little more rested and the "Tight IT Band" thing has gone away. Phew! 7.3 mi / 7:40 pace. Rolling / stretching / hip mobility.
Saturday - 14 miles, 7 @ MP. Overall pace 6:57. MP avg 6:42. ( pretty bad pacing). Strength. IT rehab.
Sunday - walk. 3 mi walk. Lotsa rolling and stretching. Some core work.
Onward and upward.....