This week continues the "Build back up" phase of my running. 5 weeks post marathon on Dec. 21st.
I'm sticking with the Tuesday workout / Saturday LR schedule, using the rest of the week for easy mileage with some Strides thrown in. I've felt surprisingly good this week. Soreness / back ache have all subsided, so I've "given myself permission" to keep moving forward with a little heavier workout and longer LR.
Tuesday Workout:
Workout was 25' @ LT pace (using Daniels LT pace of what you can run for an hour). I purposely reset by watch for the Tempo section of the run so I could check on my pace, since last week going by feel didn't work well; I ran way too fast. So instead, this week I used my watch to track my pace and my ego took over and I "ran too fast" again.
During my marathon build up, my rough LT pace was about 6:20, I could hold it pretty easily (well - you know, how Tempo feels). This week I ran the segment in 6:23 and I had to take a couple standing rests. So, I'm sure I ran it too fast. Wasn't really a 25' Tempo, but more a 10' , then 10', then 5' repeat session with 30 seconds standing rest. I'm guessing my Tempo pace is actually around 6:30. This tells me two things; I'm not in shape like I was before the race (duh), and I'm not willing to slow down to run the correct workout. My fundamental issue is NOT pacing myself based on "where I am now". Something to consider - check my ego and do the damn workout as intended. Easy, right?
Saturday LR:
Went for the hills this week for the Long Run. 13.3 miles with 1250' of gain (and descent). I ran with a couple of friends on a fun dirt / gravel road. Usually I coast on the downhills and 'work' going up. This time around I kept the 'going up' part in check and bombed the downhills (well - bombed is an big exaggeration, but I did go faster than normal). Fun day.
For a change this week, I did a short 3 mile run at a very easy pace on Sunday. Usually I walk on Sunday, but this week I thought I'd try a short run. We'll see how it goes....maybe I'll run or walk based on how I feel each week going forward....
Dailies:
- Monday: 7.2 miles easy (about an hour). Hip / core maintenance.
- Tuesday: 8.3 miles workout. Big Hip / Leg strength movements.
- Wednesday: 9 mile MLR. Faser end of "Easy" pace. Hip / core maintenance
- Thursday: 4 miles recovery. Roll / stretch (on TM, not feeling it)
- Friday: same as Monday.
- Saturday: 13.3 miles with lotsa climbing. Big strength hip/leg exercises.
- Sunday: 3.3 recovery miles. Extra roll/stretch.
- Total Miles: 52
Merry XMas Everyone! I hope Santa brings you everything on your list....
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