8/19/19 through 8/25/19
Today was the day following a pretty solid 22 miler I put in. One of the biggest lessons I have learned recently is that if I want to continue training really hard on my workouts then my easy days really have to be a recovery day. 7-8 years ago, I would do that 22 miler and then come back and run the “easy” day at 6:30/mile, or faster. I just can’t do that and be consistent. I probably shouldn’t have done it back then, either!
- AM: 10 miles @ 7:10/mile pace.
- PM: 4 Miles, about the same pace. Did get 5×10-12 second strides in. Am surprised that these are hitting 4:20-30/mile pace. Regaining any semblance of speed is going to be a long term process. Saying that as I approach middle age seems like an oxymoron
- AM: Easy 10 miles at 7:00 pace.
- PM: Easy 4 miles at 7:20 pace.
Hot today. Strides on second run. Second run was also from my office/studio, so did my “plyos”
Track Day! 6×800 meters with 400 meter jog. Followed up with 4×200 meters hard. An improvement over a couple weeks ago. 2:30 average for the 800’s. The 200’s were rougher, but still squeaked out 35-36 seconds on the 200’s. Very humid out! 13+ miles for the morning.
- Recovery Day!
- AM: 11.6 miles at an easy 7:14/mile pace.
- PM: 4 miles from office @ 7:13/mile pace. No strides today.
- Easy 12 Miles @ 6:58/mile pace.
- Easy 4 miles @ 7:13/mile, but did 6×10-12 second strides.
(Notice the difference in paces between Thursday and Friday)
- 10 Miles easy in the morning @ 7:04 pace. Family get together didn’t allow to get a second run in.
- Workout Day! 6×1.5 Miles @ MP (or maybe rather marathon effort) 4 minutes for the jog recovery. Managed 5:19 pace. Really going by feel on these, plus it’s really humid right now. Just getting work in.
102 miles for the week. Two pretty solid workouts I am spacing these out 2-3 days right now because I have a pretty decent amount of time. I get in shape pretty quick, so deliberately drawing out the process. I think the key for people to take away is the recovery on the day following a hard workout. Leave the hard days hard and let the easy days be easy. It would have done no good to go out and try to run harder the day following the workout. For the most part, the next day is a lot slower then the following easy day. So, when you look at my training, you’ll see SOS day, recovery (pace, not low mileage), easy to moderate, then another SOS. This is a good system for me and we can do similar things for you. This really let’s you have more quality workouts, keep your easy mileage high, and be able to be more consistent throughout a training block.
August 26th through September 1
- Nothing crazy today- An easy 10 and 4 miles. Average over 7 minute pace on both.
- AM 12 miles around the hood.
- PM 4 miles, plus 7 strides. Must have gotten dizzy and snuck an extra one in.
- Track Day! 8x1k and 4×200. This one hurt a little bit. Humid again. One of those workouts where I literally just had to focus on the one I was in. Told myself to get to 6 and I could quit. Got to 6 and said after 7. Finished 7 and realized I hate odd numbers, so finished it. About 5 minute pace for the k’s and the 200’s were 35 ish. Been a long time since I made a dedicated effort towards speed. Especially trying to run really fast after being tired. I remember in college, we’d do a k workout and then 200’s and I could run 25-26 all day. Can’t think about that though!
- AM 12 easy at about 7:10 pace. Left to the cottage one last time before the school year starts! After driving all day, I couldn’t muster a second run. Plus we forgot some things and had to go into Alpena to supply up!
- AM 10 miles easy. Weather was cool, baby! About 50 degrees way up north!
- PM 4 miles easy with 6 strides.
- I finally did it! I have been coming up here for 8 years and finally ran the lake! HILLY, so was just trying to get the mileage in at a decent clip. 6:35 pace with uncertainty about the actual distance. Everybody told me it’s 20 miles. I did see I could avoid Mt. Mariah, but what’s the fun in that? 22 miles @ 6:34/mile
- Easy 10 and 4 from the cottage at over 7 minute pace. Actually did a good job recovering.
108 miles for the week. A very solid track workout and a really good long run. Plus I finally did something I have wanted to for a long time. Finished the week off with some nice dirt road running. Proud of myself for being up at the cottage and staying disciplined. I have always struggled with that. I wasn’t as good with core and mobility this week, but training and nutrition was solid.