Woah – I can’t believe I am at week 10 of training already!
I don’t think I’ve ever really mentioned my plan/schedule — but I DO have one! It was created by by Susan Paul (Track Shack’s Training Director). Susan also happens to be Running World’s “Beginners” expert and answers any and ALL questions.
The plan is longer than most — 22 weeks in total — and it follows the Run Less, Run Faster technique (I think we all want to be a little like Cely don’t we?). The goal is 3 intense runs a week — 1 tempo or hills (at 10K pace), 1 sprint (sets varies each week), and 1 long run at/around marathon pace (marathon pace is NOT attainable in the summer humidity so we DO take that into account). In addition to the 3 runs we are to include 2 cross-training workouts that are equally intense. I do Elliptical/Upper body on Wednesdays and Spinning on Saturdays.
The long runs for the plan include one 16-miler (DONE!), one 18-miler (DONE!), two 20-milers (first one is in 2 weeks!), and one 22-24 miler (eek!).
That said — here’s what I did this week 🙂
Sunday – Long Run – 18 miles (PDR!) 3:21:16/11:10 pace
I was SO ready for this run and I ROCKED it. The pace is definitely slower than I’m used to, but when I finished I COULD HAVE RUN MORE and ultimately that was the goal (or at least MY goal)!
I enjoyed running with my new hat and Becky was back!! It was so nice to have a running friend (and not to mention female my age) to run with. There are only so many stories I can handle about cars and real estate before I want to punch someone.
Monday – Off (and well deserved!)
Tempo Progression Run – 5 miles 47:17/9:27 pace
I am supposed to do Sprints on Tuesdays, but there is just no way my legs could handle intense speedwork that close to a long run so I switch the runs. This week I was a little wary at what my legs were capable of — and apparently they are capable of being awesome!
I started out a 9:45 pace and by the end I was running at an 8:30-9 pace. I was super impressed I could get so speedy after running 18 on Sunday. I guess this training IS helping me with my endurance!
Wednesday – Turned my alarm off and slept in 🙂
Thursday – Sprints – 41:33/9:13 pace
The plan called for 6-8 x 800. I did 6 x 800 at an 8:49 pace (.10 in between — mostly jogging – a few walk breaks for water) with a 400 kicker at the end at an 8:00 pace. I wanted to do 8 x 800, but I never plan enough time!! When will I learn?
I felt horrible and completely unmotivated when I started this run (I was seriously about 2 seconds away from hopping on the elliptical – until I remember the pizza we were having for lunch!) and by the end I wanted to kiss the treadmill I felt SO GOOD. It’s runs like this that make me LOVE running. Even on a treadmill!!
Friday – Cross train
25 minutes on the elliptical followed by 35 minutes of upper body. At was at the hotel, and I got to watch Angel while I did the elliptical on my own little TV— it took a lot of effort to get off for weights!!
Even though his is a cheater, cheater pumpkin eater in real life (and at times his hair looked like a flame)– he is one hot vampire…
Saturday – Cross train
I did 50 minutes of spin to end the week! I don’t know if it’s because it was insanely hot in the room or because I forgot my towel (DUH!) but I was dripping with sweat during/after the workout. Always the sign of a good workout!
Overall — a pretty great week! I think this has been my highest mileage YET (I seriously don’t know how you guys do it when you put in 60-70 miles a week!!!) and I feel REALLY good. I’m fatigued (and hungry!!), but not miserable.
10 down — 12 more to go!!!