Well… I didn’t see Sage Canaday this week, but that’s to be expected since I don’t think he visits Kansas much. I did have some solid training and put up 34 miles in my last week before the A1A half. Some miles were good, some were ok, some were pretty miserable. I guess that’s to be expected though.
Monday: 4.1 miles at easy pace + yoga
It was pretty nice out, so this was a rather enjoyable run. Since I had run 12 miles the day before, I treated this like a recovery run and took things really slow. It felt good and easy, and I really think I was good about keeping it at an easy pace.
Tuesday: 6 miles tempo run at (hopefully) half marathon pace + yoga
This was a pretty tough run. I went out with one of my friends that is a bit faster than me. There were a few miles where I was thinking I’d have to slow down, but I pushed through and I am glad that I did. We even kept our last two miles under 8 minutes (which is more like 10k pace for me). This was an incredibly confidence building run. I felt that in a race and on tapered legs, I might be able to hold that pace for A1A… which would result in a pretty substantial PR.
Wednesday: Rest – I taught 7 yoga classes, so I think that should count for something!
Thursday: 4 miles easy + yoga
I went out in the afternoon for an easy paced run. I kept it chill and felt totally comfortable the whole time. I think I’m getting better at pacing these easy runs!
Friday: 6 miles – Fartlek run 1:2:3:2:1 (5k:10k:half:10k:5k)
This was a HARD fartlek. I went out for a mile warm up on a gravel path that loops around town. I then did 1:2:3:2:1 minutes at (5k:10k:half:10k:5k) with a slow jog in between each pace. I did this pattern twice… and the second time around, pretty much everything felt hard. However, my 5k pace got faster on the second time, so go figure. I definitely suffered a bit, but it felt good to go out there and push the paces a little.
Saturday: Hiked 6 miles, no running
Frank and I went out with some friends to a trail south of town. It was a slow hike and it felt good to walk off some of the soreness from the fartlek run the day before.
Sunday: 14 miles LSD
Holy cow… this run was a beast. Frank and I hiked in the morning, so I didn’t get out until the afternoon. This was a huge mistake. There were 40 mph winds that brought me to a halt several times. Even when the wind was to my back, it was still hard to run. I felt like I was thinking about keeping my form together the whole time and I often times felt like I was terribly slow. By the end, I was really tired and stiff. Basically this was a sufferfest. Hitting 14 miles before a half marathon is a big milestone for me. I don’t like to go into a half without overshooting the mileage by at least a little. I actually usually prefer to do 16, but I didn’t quite make it. Despite that, this run was still hugely helpful for my confidence heading into next week.
Total: 34 Miles!
This is my biggest mileage week in a long time. It felt great to be back to heavy training. I think the workouts I did this week will really help me at A1A. Hitting some quick paces on my tempo run made me feel like I actually have a chance at a big PR. I, honestly, don’t think this week could have gone better.
Well next week is race week, this is what is up for me:
M: 5 miles easy pace
T: 6 miles with 4 at MP
W: Fly to Florida
T: 3 miles easy pace
F: Chill + some yoga
S: A1A Half Marathon!!
Total: 27 miles
How did your week go? Anyone have any races coming up?