Tuesday: rest day.
Wednesday: 3 miles on the tready. Was planning to do 4 but seriously wasn’t
feeling the treadmill. Should have run
outside.
Thursday: another rest day.
However, I did do 2000 meters on the row machine on my overnight
overtime shift…I don’t remember the time I rowed it in, though. I really need to write that down.
Friday: 6 easy miles. Started
feeling a little sick to my stomach around mile 2 and by mile 4 I was afraid I was
going to actually throw up. Managed to
make it without throwing up. Run was
pretty solid, so it’s all good.
• Saturday:
just walking.
• Sunday:
LONG RUN DAY! Last week was a cutback week so this week I picked up where
I left off the previous week and did 15 miles.
It was a sort of hodge-podge kind of thing. See, I was meeting a couple friends from work
at about 6am to do what I thought was a slow paced 2 mile run. I get to where we were supposed to meet and
realize that it has a 2 hour parking time limit and if I’m going to do a total
of 15 miles, that will take me more than 2 hours, so I go to park down the road
on the street. It’s Sunday so no parking
meter to feed. However, they had the
parking all marked off because the TriRock series triathlon was happening the
following day, so I drove a little further and parked in the parks lot behind
the Zach Scott Theatre. I then ran to
where we were supposed to meet, about .6 mile only to discover that the entire
parking lot was blocked off for TriRock.
I texted Will and told him this and let him know he could park near the
theater and then proceeded to run back to my car. They arrived and we started…a walk/run couch
to 5k interval session. No biggie, just
means I’ll be nice and warmed up. I paused
my Garmin for the walk intervals but let the FitBit keep tracking. There was a total of 1.5 miles of
walking. Anyway, we got back to our cars
and they went home and I continued on my way.
I had already hit 3 miles, so I only had 12 more to do. That’s 1 complete loop of Ladybird Lake plus
a little out-and-back bit. I simply
could not get myself to slow down and was logging all my miles (except mile 2 which
was with my friends) were between 11:00 and 11:18. My final 4 miles were faster. I attempted at 3 miles out to finish at HMGP,
but could only do it for that mile. Oops. Still a great run!
• Monday: did
some cross training by doing a plyometric cardio workout dvd.
***************************************************************
Week #8 is now in the books!
A further note about Sunday’s long run.
After I posted about it on my personal Facebook page, my “coach” friend
commented and asked when my “goal” marathon was. She had asked this previously but I didn’t
get the hint. I thought she just meant
my next marathon. Nope, she meant when
is the marathon I plan/hope to BQ at. When
I finally figured that out, she asked what my goal for South Padre Island was
and I replied with 4:10:00 to 4:20:00. She
then replied that I should probably pick up the pace on my long runs anyway and
be clocking in between 10:15 and 10:45. That’s
totally cool with me as my body seems to want to be going that fast
anyway. She also said that like
alternating one week of an actual tempo run with one week of my sprint workout
run, that I should alternate a fast finish long run with one that isn’t. And that one that isn’t should be structured
thus:
I'd agree that for a non-goal race, you should probably plan on running it at about the same pace as your long runs (maybe 30 seconds or so per mile faster, but definitely not a regular race pace, which is more like 60 seconds per mile faster than your long run pace).
ReplyDeleteNice work ticking off another week!