Update #41
Thanks Igy; think you summed up everything i'm trying to do in 9 words. Definitely making progress, check these last two weeks out:
6/4-6/10
S: 85min, 11.07mi, 7:41 avg. Long
M: 50min, 6.49mi, 7:42 avg. Easy
T: 53.55min, 7.0mi, 7:39 avg. Hills
W: 55min, 7.04mi, 7:49 avg. 2ndary LR
R: 50min, 6.28mi, 7:58 avg. Easy
F: 60min, 8.12mi, 7:23 avg. Tempo Run
S: 50min, 6.17mi, 8:06 avg. Easy
Total (week): 403.55min, 52.2mi, 7:44 avg.
6/11-6/17
S: 80min, 10.67mi, 7:30 avg. Long
M: 50min, 6.4mi, 7:49 avg. Easy
T: 56.16min, 7.25mi, 7:45 avg. Flying 30s
W: 60min, 8.0mi, 7:30 avg. 2ndary LR
R: 50min, 6.41mi, 7:48 avg. Easy
F: 60min, 8.31mi, 7:13 avg. Tempo Run
S: 50min, 5.93mi, 8:26 avg. Easy
Total (week): 406.16min, 53.0mi, 7:40 avg.
Comments:
6/4-6/10:
Long run & Secondary LR runs were good; went a little over on the LR because I misjudged the route. For secondary; was going to be late for PT so did 2ndary LR on treadmill at PT’s place, cut 5 min short b/c of time.
Hills were good: did 12 reps instead of 10 to keep the progression going; those last two killed me. Tempo was also good; more of an upper-end aerobic run so just did it all as one long run instead of warmup, 20min in the target zone, and cooldown.
THE CLICK: I don’t know what else to call it… but halfway through the third week of the training block I just felt like… something clicked and my body finally got ahead of curve. Like… the second week is pretty shit and tiring, which is to be expected. But mid-way through the third week it felt like my body caught up and my HR dropped and suddenly it took my heart less effort to run at the same RPE as the week before.
6/11-6/17
LR & 2ndary LR – Long Run was excellent. Felt strong. Just.. those fvcking bugs! Lol. 2ndary LR was okay too… just felt super dead after it b/c of the flying 30s the day before.
FLYING 30S- did 10 x 30m all out sprint with a running start. Rest was 3 min. Been wearing my steeple spikes for this and the last flying 30s workout to try and get used to wearing spikes again. Kinda half-like this workout; like the sprinting part but get super nervous about the slowing down part and all the stress on the shins.
TEMPO: this is where the click thing comes back. So, found a new place to run that has limestone trails in the shape of a peace sign, with the perimeter being 1.14mi long. All flat and looks like it will be a great place to do workouts. Did my tempo there, LT-2 with hr between 164 and 168. It was difficult to push myself past 165 on this workout. Also managed to take off 12 seconds a mile from my previous tempo two weeks ago, which is great.
..
BUT, that’s not really what I’m after. I’m after better fitness and my pace per mile keeps dropping, but I’m just trying to get the mileage up to appropriate levels. 70-85 seems pretty prime, at least for the first year.
This week, 6/18 thru 6/24 is a down week and then we increase again. I’m going to do everything I did this last four weeks again… but this time, with doubles in the morning. I’m nervous and excited at the same time. After four weeks of that and a rest week, I’ll put the finishing touches on mileage and then it will be time to increase intensity. 10 weeks until the real work begins. Can’t wait!