M: 4M Hills
WU - 2M 8:40, 8:11
Hills - 10 x 0.08 with 0.10 rest all between 0:23.13 - 0:23.79 w/ 1:52 - 2:05 rest
CD - 0.50 4:50
Lunar Knit (B): 54M
T: 7M
AM - 3M 8:30, 7:57, 7:53
PM - 4M 8:43, 8:19, 8:16, 8:13 - Sore and tired.
Lunar Knit (P): 40M
W: 10M
8:54, 8:22, 8:03, 8:14, 8:08, 8:05, 8:13, 8:04, 7:55, 7:58 - Sore and tired.
Lunar Knit (B) 64M
Th: 3M
9:10, 8:21, 8:27 - Sore and tired.
890v3: 106M
F: 3M
8:39, 8:18, 8:09 - Tired
Lunar Knit (P): 43M
S: OFF
Fishing.
Su: 1M
9:00 - I'm not sure why I bothered with this, but I had been fishing from 10 to 7:30 and thought it made sense to at least get something in.
Lunar Knit (B): 65M
Week: 28M
Man...The beginning of this week kicked my ass. I really have to stop loading most of my miles into a few days. It's just stupid.
I was thinking about doing 3 workouts a week - Monday Hills, Wednesday Long, and Saturday Intervals, Tempo, or Race...but I might need to stick to 2 workouts a week to start. Maybe Tuesday do either hills or long intervals (1K) and a long run Saturday or Sunday. The rest of the time I want to try doubles to get to 7-10 miles a day. I'm interested to see if I can manage it.
Not bad. You did have a great start to the weak, and your paces look pretty good. There is nothing wrong with starting out too aggressive, and then having to recover. You get into more trouble by overdoing it and not giving yourself time to recover. No harm, no foul is how I see it.
ReplyDeleteWhen you plan your workouts, try to work backwards from a goal date. Set goal a date and figure 3 VO2 max workouts (hard 5K pace) in the 3 lead up weeks (could be intervals or race)...Budget that these workouts are going to require at least 2 recovery days and possibly another easy day afterwards. Make the rest of your workouts medium hard...try to make them easy enough that it only takes 1 recovery day afterwards...like a progression run, long run, or easy tempo...you could even do some hills or intervals, but only do 1/2 the number of reps you usually do (and possibly slow the pace more).
So working backwards you might have:
Goal Week - 2.5K worth of VO2 max 4 days out from race
1WK until goal week - 5K of VO2 max, easy tempo (15min)
2wks until gw- Race or 5K of VO2 max intervals, Long Run with a progression pace at the end
3wks until gw- Race of 5K of VO2 max intervals, fartlek run 3min at tempo pace, 3 min easy (5 times)
4wks out - Long Run, Progression run, small number of long hills
5wks out - LR, Tempo (20 min), small number of short hills
6wks out - LR, Tempo (20 min), 8 accelerations at end of easy pace run
You are probably already running most of your workouts by feel...like you have to pace yourself at a certain intensity to make sure you can complete the workout. Try to add in another layer to your feel...think about pacing yourself so that you not only finish the workouts easily, but that you also will recover from them in a shorter amount of time.
I've never thought of planing that way...It makes sense when I see it though!
ReplyDeleteThanks for that. The huge 5K next month is probably a bad race to work towards because it is so freaking huge. I'll look at the calendar and see what other races make sense.
I do run most everything by feel other than tempos. I guess I just want to see my running look more logical and I'm worried I'll get injured if I regularly pack all my harder running into 3 days. I'm good with 2 days hard. So, I'll see.
I'm also a little upset that the weather and time just turned and the fishing is going to be where I like it. This will definitely force me to take doubles seriously so I can fish a few days after work.
Hope everything is going well for you. And, as always, thanks for taking the time to talk about this stuff with me.