This was a really solid training week and my first above 60 in a long time.
Monday: 7.7 mile recovery run with a still-broken Garmin.
Tuesday: 9.15 miles with 4 strides at the end. (4 by 60 meters at a pretty-darn-quick pace).
Wednesday: Best workout post-surgery!!! 8 mile structured fartlek on the Causeway. 2 mile warmup, 5 minutes at slower tempo effort, 5 minutes recovery, 4 at faster tempo effort, 4 minutes recovery, 3 at interval pace, 3 minutes recovery, 2 at interval pace, 2 minutes recovery, 1 all out, 1 minute recovery, 30 seconds all out, 30 seconds recovery, 2 mile cooldown. Felt awesome the whole time which was a miracle given that I did this at 1 pm in 75 degrees and sunny. So encouraging to have a good workout. Hipcore after.
Slow Tempo: 6:45
Faster Tempo: 6:35
All Out: 5:40
Thursday: Scheduled Off Day, prorated 7.5
Friday: 8 mile run with Annie, extremely humid out.
Saturday: 4.5 mile run with Will and Annie with 4 strides after.
Sunday: 20 miles. 2 mile warmup, 13.1 at tempo effort in 2-person Vermont City Marathon relay, 5+ miles of jogging around the course afterward.
Total: 64.9 miles
Finally feel like I’m hitting my stride this week. I still need to be better about the extras, in particular lifting, drills and core, but things are starting to feel better and I don’t feel so clunky all the time. I see Dr. Kevin on Wednesday and am hopeful he can help me keep working on improving my form/getting back to pre-surgery form.
VCM Half Marathon Race Report
I was really happy to only be running the half this year. It started off as a very humid morning and progressed to just plain hot by the time the second half of the race rolled around. It was reminiscent of 2011 when I led the pace group and people were just dropping like flies. I saw multiple pace leaders drop out yesterday and many experienced runners come in far off goal times. The weather really is getting too darn unpredictable at VCM recently.
I ran a full volume week so this race was intended to be a big workout for me and another opportunity to get back into racing. My only hope was to pop up a VDOT level with my performance and get through it without hurting myself or ruining this coming week of training. I’m glad for that, as I was drenched with sweat by mile 2 when I am not typically a heavy sweater. I didn’t wear a watch but remember a few splits from the course clocks. We went through mile 1 in about 6:45 pace and then Katie took off. I spent the rest of the run working through the pack (people went out SO fast) and just focusing on keeping good form. My pace was between 6:40 and 6:50 for the whole run and the only negative was that I felt like I could never get into a groove. My higher gear felt too fast and the 6:45 pace felt too slow. I was in the process of beating myself up for my second slowest half ever but corrected my attitude as we went through Church Street the second time when I reminded myself to be grateful that I was running a half 5 months after surgery. I finished the half in 1:29:05 (6:47 pace) which pops me up a VDOT level. Mission: successful! Even after hours in the sun and lots more miles, my legs felt fresh. I’m happy to find that although my quads are a little tired today, everything else feels great and I’m ready for another week of training.
I have 2 weeks until the Causeway 15K and am looking forward to another opportunity to race the 15K on a flatter course with a few more weeks of fitness.
How was your weekend? Anyone race? How do you monitor your progress?