Last week’s workouts hit my highest mileage since marathon training – 44 miles – and included two hard workouts, a hills-upon-hills long run, and easy runs that were really truly slow and easy. This past week is likely my peak mileage week, and this week will include some of my peak workouts. Somehow, I lucked out with clear weather – even blue skies! – for both of my hard workouts this week. Both of those runs were warm enough to ditch the arm warmers and run just in a tee and shorts!
Monday: 8 x 1K (9 miles total)
8 x 1K at 10K race pace is one of my favorite workouts. I think I’ve used it in every training cycle for the past two years as a benchmark (and because I enjoy it). This workout went really well: I ran 4:15-4:18 for the kilometer repeats (6:50-6:55/mile) and felt as strong on the first as on the last.
Tuesday: 5 mile easy run & Pilates
I ran the first two miles with Charlie at a true recovery effort. My legs were tired from the previous day’s workout and Charlie had no desire to run faster due to the rain, so we stuck to a 10-minute mile. As soon as Charlie completed his two miles, I took Ollie out for an easy three at an easy effort. We were drenched by the time we finished just 27 minutes of running!
Wednesday: 6.2 miles at half marathon pace (9 miles total)
It was breezy on this run, which was a good practice for race day! My half marathon is along a riverfront and while I love the scenery, I know from training along rivers that they can become wind tunnels, so the more practice at running race pace into the wind I can get, the better.
After a two mile warm-up, I ran 10K at half marathon pace. I ran a 45:03 for the 10K: 7:18, 7:17, 7:16, 7:14, 7:14, 7:11, and 7:08 on the final 0.21. Long continuous tempos demand as much mental effort as physical effort, so I broke this run up mentally into manageable chunks: counting up the miles until I reached 3, then counting down the miles). As with all hard workouts, I did this one alone and without music to build up mental toughness and develop a strong sense of how race pace feels.
Thursday: Rest day
Friday: 15 mile long run
I think I found the long run route for when I train for Boston next year. I climbed 680 feet (according to Strava) during this 15 mile run. The constant variation felt good at the start, but by the last couple miles I was tired. But that was the exact goal of this run – to build up endurance and fatigue resistance!
Saturday: Strength training
I wasn’t feeling like running and it was raining decently hard, so I swapped my run day and strength day. Ryan was more than glad to work out indoors, so to the gym we went. I stuck my basic strength routine: eccentric pull-ups (and a couple halfway down and then back up!), kettlebell exercises, and hip/glute work with the miniband.
Sunday: 6 mile easy run
Ryan and I took Ollie for an easy run along a nice flat route. After all the hills on my long run, my legs appreciated the flat.
Good luck to all of the runners at Boston today! I qualified for this year’s Boston, but because of my surgery in December, I opted not to run it. I had no idea how long recovering from that surgery would take; if they had found endometriosis, it would have been 4-6 weeks at least. But all they found were two simple adhesions and I was back to (much easier and shorter) running within a week. This was the best decision, but I am really, really excited to run Boston in 2019. But in the meanwhile, I’m going to soak up all the inspiration I can from this year’s Boston Marathon and channel it into this half marathon in just under three weeks!
[Tweet “A peak week of mileage and a strong week of #halfmarathon workouts via @thisrunrecipes #running #runchat”]
How was your week in running?
What’s a favorite workout of yours that you often repeat?