Longest run: 16 miles
Fastest mile: not recorded
Speed work: A half fartlek workout
Strength training: 3x, plus core work x5
My focus this past week was on getting in a good, quality long run. Even though my endurance is improving quickly, my long runs have been lackluster and bonk-worthy.
I planned my long run for Sunday morning, so I took Saturday as my day off and ran an easy 8 on Friday. Of course this meant that I had to also run the day after the long run, but I was willing to make that sacrifice (usually I always take that day off).
I ran the first seven alone while everyone slept, but I met up with Oldest at mile 7, which was at the top of a hill, and we ran the last 9 together (he sat out for the last mile).
For that last one he sat in the car and listened to music while practicing his steering skills (he is due to get his permit any day now – yikes!)
So the highlight of my week was a successful long run at around easy pace (8:33).
The craziest aspect of building mileage and pulling back on speed work is that you get slower, albeit temporarily (I hope!). I am trying to be patient, but all of my runs are slooow compared to how fast I could run when I only ran 40 miles per week. At that point I could throw down 10 at around 7:45 pace. Right now I am lucky if I can stay around 8:30 ish.
Having sold my treadmill means that my crutch is now gone. When I was feeling slow, all I had to do was jump on the mill and do a tempo run and my confidence was restored.
I tried to tempo yesterday, but because of the hills and wind, I got nowhere near my goal pace.
I have been looking around for a better treadmill (used), but most of the ones in my price range have a deck that is better left to walkers and joggers. I really want a decent one that will stand up to speed and won’t hurt my legs, but it’s not looking like I will be able to find one, at least not during this training cycle.
I know I am getting enough stimulus for my legs by running on trails and pavement, but I feel like my lungs are not being pushed at all.
At this point I know I need to relax and be patient; the speed will come around when it is time. And I need to be thankful that I am not injured and that I am beginning to recover more and more quickly from longer distances.
For now, that is enough.0