Tuesday: 6 mile tempo run; one mile warm up, then tempo miles were descending 8:17, 8:02, 8:02, 7:49, and then a mile cool down. I was very focused this week to make sure my tempo was strong, and I was successful. I’ve been really focused on keeping the negative split in my runs and races, and it seems to be paying off. It’s helping mental strength as well as physical endurance.
Wednesday: It was lightning and thundering when I get off work, so I decided to switch things around. I rode the trainer for an hour.
Thursday: This was the real speed work day, and after Tuesday’s faster runs I was hoping they’d be good. It was chilly out, and I wore a short sleeved shirt and shorts, and I never warmed up. I was cold for the whole run, but I guess it worked out. I was doing 4 x half mile (800) repeats. There was no stopping and just a quarter mile easy inbetween the 800s. My 800s last week had been around 3:50, but I felt like I hadn’t pushed them as hard as I was supposed to. This week I decided I should feel like I couldn’t do anymore after each one that I did. I knew that 400 could be as slow as I wanted, so I used that as my opportunity to talk myself into doing it again. My 800s were 3:31, 3:28, 3:32, and 3:30. I was thrilled! My 400s recovery got slower and slower each time, but that’s what is supposed to be the slow recovery period.
Friday: Easy 5 miler. This was a painful easy five miler with very tired legs. I didn’t ever really warm up, but I crossed my fingers that it shook out the lactic acid from speed work.
Saturday: I dilly dallied, and I didn’t start running until 10:15. The weather was going to be perfect all day, so I waited around. I ran the 10 somewhere around 9:36/mile, but it wasn’t as easy and fun as last weekend, even though the pace was slower. I think the faster runs took their toll on me. I did negative split, though.
Sunday: 33 miles on the bike averaging 17.1 MPH. It was a good ride with Tori, and even though it was a little shorter than planned it was fine with me. I spent the rest of the day looking at a bike I might be interested in getting.
This weekend will be a little bit of a taper week because of the race on Sunday. I’m hoping to run a big PR, and I’d love to shave a full minute or two off my current time. We shall see!
How were your workouts this week?!