The goal for the week is 84 miles with a workout on Tuesday, a 10 mile progression run on Wednesday, and a 20 mile long run on Saturday. I think that should put me at 300 miles for the month, which looks like my biggest month ever.
For the second week in a row, Monday morning did not start the usual way. I ended up sleeping in on Monday morning and hitting the treadmill at the Y before a meeting that evening. I only had an hour, so I set it at 7 minute pace and just ran for an hour.
Tuesday morning was a cold day for a track workout, but we did it. After a 2 mile warmup I started 4 x 1600m with the goal of running 5:16 with a 3 minute recovery. I didn’t want to start too fast, but when I hit 100m 2 seconds behind and 200m 4 seconds behind I focused on speeding up in order to hit my paces. Unfortunately, I never did. Reps were: 5:24, 5:23, 5:19, 5:23. It was not a good morning at the track. That afternoon I went to the Y and knocked out 6 miles on the treadmill. I don’t want to get too soft and run too many miles on the treadmill, but I am sick of the cold and have been grateful to have the option available. Hopefully it will warm up next week.
Wednesday I ran East Nasty in the morning. Then I stopped by Nashville Running Company to pick up a new pair of shoes. I have been running primarily in lightweight Newton trainers for 2-3 years. As my mileage is creeping up, I decided to try a little more shoe this time (plus, the Distance 4 isn’t out yet and I needed a new shoe now, not in a couple of weeks). I went with the Newton Kismet. I tested them out at the evening East Nasty run and think they will work nicely.
Thursday morning I met up with Greg, Lindsay, and Emily for a Thursday morning half-marathon. There was a dusting of snow on the ground, but luckily the roads weren’t too slick and it wasn’t too cold.
Friday was designed to be an easy day. It was cold enough that I decided to just phone it in on the office treadmill for 5 miles.
Saturday morning, Greg and I met up with the Nashville Striders for one of their organized long runs. It ended up being one of the best long runs I have ever had. I have never felt as fresh at the end of a 20 miler as I did on Saturday. Maybe it was the shoes, maybe it was taking it easy the few days before, maybe it was watching my weight and resting heart rate. Whatever it was, it worked. I could have easily cruised along for a couple of more miles at least. This run also pushed me over 300 miles for February (301 to be exact). That is one of my highest mileage months ever (maybe the highest?) and it is the shortest month
Sunday, Greg, Damian, and I ran the 11.2 WHILE WEARING SHORTS. Ahhhhhh. We averaged 6:49 pace which is a little faster than the last time (which was a little faster than the time before that, etc). We came to the conclusion that 3 mile hill is definitely tougher than 9 mile hill.
So, I ran 86 miles this week. There were two doubles, a mediocre workout, a skipped progression run, and a good 20 mile long run. Next week: less mileage and a PR attempt at the Tom King Half-marathon.
7 weeks until the Boston Marathon.
|Mon||8 @ 7:00 (treadmill)|
|Tue||2 miles warmup
4 x 1600m (5:24, 5:23, 5:19, 5:23)
2.5 miles cool down
|6 @ 6:56 (treadmill)|
|Wed||6.5 w/ East Nasty @ 7:46||6.5 w/ East Nasty @ 7:23|
|Thu||13.1 @ 7:42|
|Fri||5 @ 7:18|
|Sat||20 @ 6:43|
|Sun||12 @ 6:49|