Ah, an adaptation week at last. Par for the course, I actually felt worse than I did during my full volume weeks but I know recovery is necessary.
Monday: 6 mile recovery run with Acadia while the girls did their workout. Acadia is running for Vassar so I was thrilled to get 45 minutes with her to hear all about college and her new team. Arms after my run.
Tuesday: 6.8 mile normal run.
Wednesday: 7 mile run, including a trial of my new Night Runner 270 shoe lights. I ordered these as part of a Kickstarter campaign and finally got to try them out. Full review coming soon but they were awesome!
Thursday: Tempo plus speed on the track. 5 by mile at tempo pace (5:57, 6:06, 6:12, 6:10, 6:13) followed by 4 by 400 at R pace. The 400s felt clunky at best but the miles were awesome. I definitely went too fast on the first one because I felt so good but was more honest about tempo effort for the other four. I was helped in this effort by the wind as it got pretty breezy on the track by the time we were done. 10 miles total. Legs after.
Friday: Off day, prorated at 6.8. I did jog around our home course for the race but kept it as minimal as I could. Amazing team day with every runner posting a season’s best and many posting huge lifetime bests.
Saturday: As Will said, it was like I had an oscillating fan on me on the track. Got a 4 by 1200 workout in between the snow squalls (yup!) and really battled the wind. The goal was 4:15 but I came through at 4:20 each time, which was a little over a second lost per lap. The Daniels SMART calculator estimated 32 seconds lost per mile given the wind speed so I’ll take it! 8 miles total with legs afterward.
Sunday: 13 mile long run with Will and Amy. Pretty chilly out and was actually really tired, so I was glad it was a short long run.
Total Miles: 58.2
As I wrote earlier in the week, I really am feeling better now after three weeks of liquid iron. Easy runs are back to normal and my workouts are happening at the paces I expect although I’m still really anxious every time I start one. My sleep hasn’t been great lately but I think that’s more to do with Will starting surgery and waking up at 5 am every day. I usually fall back to sleep but it feels more disrupted than normal.
The week ahead is back to normal volume (65 to 70) with a big marathon pace effort next weekend. We’re into Phase 4 now which means that after my regular workout efforts, I have to remind my legs how to be fast. Tough task as the weather gets colder and I’m at the peak of training!