Week of January 12
Monday 1/6/20 – Swim
2300 yards with Snarky Girl. “Be A Shark” workout.
Tuesday 1/7/20 – Speed Intervals
2 miles easy, stretch stop then 1k@ 4:35, 5 minutes walking rest, 8x300m @ 70-75 with 2.5 minutes of walking rest after each, 800m@ 3:33 or faster, 1 mile easy cool down
Teacher Runner and Squirrel ran with me. We usually run track workouts early so it was dark and my headlamp broke. The actual times we ran were 4:36 for the first kilometer, 77-78 for the 300s (last one in 79, ouch!), 3:39 for the 800. That’s consistently a few seconds slow, but given how crappy last week went, this was a huge win. Coach Mick had said it was more important that the 300s *felt* really fast and they certainly did. Ended each one gasping “FUCK!” This running fast business is truly not for sissies. Even though this was hard, I was incredibly happy to feel more like myself again and happy with how it went too.
Ran with Snarky Girl for the first time in ages. A good chat and lots of neighborhood hills.
Thursday 1/9/20 – 8 miles easy then strides, plus weights
I lifted first and then ran. Sometimes that sequence makes the run feel like dogshit, but today the weights helped with mobility and the run was good.
Friday 1/10/20 – 5 miles at 9:10-10:10, 2 miles at 8:00-8:15-8:00, 2 miles at 7:30-7:45, 1 mile at 10:10-9:10
I had this same run last Friday and it was a disaster so I really wanted to nail it today. I’m back on course with eating and sleeping right. Coach Mick says, when you’re struggling a bit, set yourself up for success. So I wore my Nike 4%s, normally reserved for races, and I ran the faster portions on Long Lane, a straight, relatively flat mile stretch of road near campus. I really really wanted this to go well and it did! Faster miles came in at 8:13, 7:57, 7:52, 7:29. BOOM! I was super happy with that!
Saturday 1/11/20 – 6 miles easy, plus weights
Ran with Speedy Stork again for another real estate tour of houses we might like to buy someday. Jauntiest recovery run I’ve had in ages.
Sunday 1/12/20 – Long run, 10.5 miles, 5 miles @ 9:10-10:10, 2 miles @ 8:-8:15, 2 miles @ 7:30-7:45, 1 mile 9:10-10:10, 4×20″ strides
This again. This is the third time I’ve done this run in the last nine days. It is still freaking me out a little, but it went well again! Crazy how a couple of “bad runs” can sit in your head for awhile. I wanted to stop many times, but I had texted Allegro Fuerte right before starting and promised to report back, if I survived. I really did not want to report back “It went fine until mile 8 and then I stopped for 30 seconds to catch my breath” – ugh. I didn’t stop and I ran 8:08, 8:03, 7:55, 7:35 for the faster miles even without the “fast shoes.” Yes! Coach Mick told me later that the elites also want to stop, but they don’t. Like me. This run was a great end to a solid week. Bring on tomorrow’s swim!
Weekly total: 52 miles