I know I've been absolutely terrible about sticking to my weekly training updates but I'm going to try to do better! Thinking out loud, I'm not going to recap every single run I've done since I've blogged last I'll give you a general week guideline and discuss some of my favorites.
Monday: Track Day
Tuesday: Easy shake-out
Thursday: Easy morning run
Friday: Fartlek-style 3 mile run
Saturday: Long Run
My easy runs have ranged from 2-4 miles generally since I run in the morning before work. It's hard for me to fit much more than that in and still feel like I'm getting enough sleep. Mornings that I don't run I do strength training, and I try to fit in 10 minutes of yoga after every morning workout (running or strength).
Track Day has been fun since I started up a running club in my little post-office of Holt (yes- the "city" I live in is technically classified not as a town, or village but a post-office LOL). I've generally kept those workouts fairly short, but effective since I have a lot of newer runners in the club. I've been hitting some awesome paces there of 7:xx minute miles (for 400 repeats) so it feels good to work on speed.
My fartlek style run is typically where I run at a harder effort until a certain landmark, then so a slow jog for a bit & repeat until I've done 3-4 miles. I'll also add in the hill by my house on days like that.I view it as a workout so I make sure to get my heart-rate and effort level up.
|last weekend long run was a cutback - thankfully! I would not have wanted to run 10 miles in that crap.|
Long runs have been fun because typically someone from running club will join me for at least a few miles. I've been hitting between 10:00-10:30 on most of my miles (NOT in the snow though lol) and I've been doing the last 1-2 miles as a "fast finish". On my 10-mile run day this meant running two miles at race pace of 9:00 and on my 8-mile run I actually ran my last mile in 8:10. These fast finishes have been a fun way for me to see more progress and convince myself I can run that fast on race day. Personally I aim to do my long runs 60-90 seconds slower than race pace because it helps me avoid injury but I know that's not for everyone. It's also made it hard for my to share my times recently because I feel slow, and judged on social media even though I know that's not the case.
So, in summary I've been pretty happy with juggling my training while being fairly busy at work and making progress with my exams. I recently submitted my interim assessment on that front and if I pass that I'm only 1 assessment away from my first set of credentials. It's hard to see less progress running, but exciting to be making progress in other areas of my life.
Have a great Thursday!!
Do you run long runs at race pace or do you slow down?
Do you enjoy speed-work?