Let’s talk training! I have just entered my taper for the race so that means I just finished my last two big weeks of training. Here’s how it went.
2 Quality Workouts
Coming off the Chicago Half Marathon disaster, I was ready to move on and get back to work.
Monday: 7 recovery miles.
Tuesday: Feeling better now but still keeping it easy. 8 miles.
Wednesday: Back to work. The workout was a 9 mile run with 7 at a descending tempo pace. It was warm and sticky. I was happy with the run. Tempo mile 1 – 6:15. Tempo mile 7 – 5:55. Descending the entire time. Good effort.
Second run – Easy 5 in the afternoon.
Total miles 14
Thursday: Easy 9.
Friday: Man Date/Run Date with Sean. 10 miles. Easy.
Saturday: Big run. I had to start super early because we had a full day of activity planned, including Lindsey running a half with some friends, brunch and a birthday party.
The Run: 21 miles with the last 7 @ MRP or faster.
Ran the first 14 around 6:40-6:42 pace or so. Then on the last 7 is where the fun started. Here is the breakdown.
15 – 6:11
16 – 6:09
17 – 6:09
18 – 5:57
19 – 6:05
20 – 6:05
21 – 6:09
Over the last 7 miles I sipped on my flask of Hammer Gel. Nothing prior though during the 14. It is crazy how much difference the weather makes. Crazy. Happy with the run and where I think the fitness is at for Chicago.
Sunday: Recovery 6 with the family.
Overall, Week 12 was a good week.
2 Quality Workouts
The last big week. Time to work. Here is the recap.
Monday: Originally I had a tempo run scheduled but following Saturday’s long run I was not ready for it mentally or physically. I mean I could have struggled through the workout but that would have set my week back. I had two other workouts that I wanted to nail. I am a firm believer in accumulated fatigue and not waiting till you feel good for every workout but even that is a judgement call and a balancing act. The right play, for me, was to not do the workout and just run easy.
Ran 11 Easy.
Tuesday: 12 easy
Wednesday: 3x3miles Descending pace through out each set and overall. Goal was to feel in control. Happy with the results coming off the hard long run and no rest days.
1 mile warm up
3 x 3 miles –
1: 18:18 time: 6:06 pace
2: 18:02 time: 6:01 pace
3: 17:47 time: 5:56 pace
1 mile cool down