Well this might refer to Wednesday’s speed workout, but really is a reflection of a banana crackers crazy week at work. All good/great, just a lack of time for reading & writing.
I am reading Meb’s 26 Marathons though, and he speaks the truth:
You don’t need to race to set personal records. Maybe this month you ran more days than ever before, or you’re having your longest injury-free stretch, or you’ve recently run farther than ever. Celebrate it! Do the same in the rest of your life when you know you’ve done something better than ever. Take pride in getting that much closer to your best.
- Monday: actually had the chance for a pre-work run. It was overcast and my legs were more tired than I realized from Saturday’s twenty. Went the north route and got in about 3.5.
- Tuesday: cross training was in the plans, but it was an absolutely gorgeous fall-like day and I walked home. I’ve so been missing that, that I couldn’t miss this opportunity. The erg and yoga could wait.
- Wednesday: the planned workout:
Runners will do:
– 1 mile at MGP, (Marathon Goal Pace)
– 1200m at HMGP, (Half Marathon Goal Pace)
– 800m at 10K
– 400m at 5K pace
– 2 x 200m faster than 5K pace
Runners will take 60-90 seconds walking/standing rest between each repeat (including between the 200s), flexing the rest within that range as needed.
It’s a down week, and as you know, we like to work on speed and efficiency during down weeks. This week is no exception. This workout comes from the great track coach John McDonnell from the University of Arkansas. John is still the winningest coach in NCAA history in track and XC. He won 40 NCAA team titles. This workout is designed to leave runners feeling fresh and fast b/c the progression in paces allows the body to warm into each subsequent pace while also making it relatively easy to hit those paces given the shorter distances as you go. You will be surprised with the relative ease at the progress and with how fast you finish. The only pitfall to avoid is going too fast too soon.
- The reality? Pretty much. My Garmin splits are a little off as I tried to simultaneously hit lap and pause for the rests, but I got faster. The weather was a help as it was mid 60s and not at all humid. But <3 New shoes are also a <3, but expected as they’re new color, old model.
- Thursday: post-work shakeout. Nothing fancy and tired legs, but this goodnight kiss from Mother Nature was awesome.
- Friday: I did hand wash this skirt between all the re-wearing. Skirt Sports’ quick dry is awesome. I really needed to wear this a third time just to wonderfully not match with one of my favorite race replacement shirts. Yoga and PT stretches.
- Saturday: I was really glad for this down week. I was tired going into the run and my legs never woke up. We did a full loop of Central Park and one shorter one of the bridle path. At one point my feet were literally dragging on the ground and I had to pick them up. I got back to Columbus Circle at 9.6 something and called it good. The run itself wasn’t the issue, just a lack of sleep and not great dinner Friday night. I stuck with my plan of late of not leaving the gym until I could touch my toes. Granted ten easier to bounce back from than twenty, but I am still feeling the training volume in Achilles, IT band and calf so taking the time to stretch, roll, PT and yoga.
After the run, I went to spend the afternoon with a dear friend and Skirt sister. I am absolutely loving the new Strong Fricken Women tee (also in a tank). It’s super soft and fits well, although I’m glad I sized up as it’s slightly fitted. Women’s cut shirts are so weirdly sized, but that’s not a Skirt issue. I wouldn’t run in it as I prefer tech material, but it’s the perfect shirt for post-run lounging. If you’re not a Skirt Ambassador and want one, save 15% using 47CarSSA.
- Sunday: 30m recumbent bike, long stretch and roll followed by some street fairing before football.
Mileage this week/total: 21.22/295.49. EEK. No wonder legs are feeling it
Plan for the week:
- Monday: run with a friend after work
- Tuesday: off/cross
- Wednesday: Rogue
- Thursday: shakeout/cross depending on legs
- Friday: off
- Saturday: 18, rumor is we’re running to NJ
- Sunday: cross