The best thing about the week, was that after probably 1 and half years or so, Running Partner Steve and I finally got back into a running routine! We met twice last week for runs and since we both have new jobs that are less stressful and less busy, I think we will easily be able to keep up a running routine. YAY for running partners and accountability!
So, that being said, I roped him into doing two of my workouts together:
As a reminder: I'm hoping to run a 3:59 in Oklahoma City in April. That pace is 9:07.
Was supposed to be 5x1000 m. Steve and I meet at 5:30am, it is DARK out at that time and while I'm still new to the Garmin 105 and it's button placements, I opted to run the Workout 1 from Week 13 which was:3x1600m with 3 minute recoveries (we did 400 recoveries. Again. It's Dark!).
So, I wore my trusty timex, because the quarter miles are marked where we run. And of course, the light is out on the watch. So, I had no idea about my time or if I was getting the intervals marked off right on the watch. I will say that it felt hard. Very hard. I almost quit after the first one, but I was like... ohhh... I can do two more and then I almost quit after the second one, but I was like... ohhhh there's only one more. It was rough.
When we finished the run, I realized that I had recorded our warm up mile: 9:21 and our first interval at 8:21 (I was shooting for 8:40). And then I had one time for the rest of our run that included the last two intervals, two recoveries, and two miles of cool down and that total time was: 40:32 which is 9:00 pace, so, I'm going to assume that my other two intervals were fast and that's why they felt like poop. Oh well. Did it.
From Week 12: 1 mile easy, 4 miles Tempo, 1 mile cool down. Again, I did this with Steve and my plan was to run it at around 8:40 pace, too. (I need to re-assess my paces on my workouts methinks), and we averaged 9:00 instead. So, I guess in the end, it ended up being a Marathon Pace Run, which, I'll take.
From Week 11: 13 miles @ :15 seconds over planned marathon pace. Since I was running a half marathon on Saturday, I figured this long run from week 11 was perfect. And it would have been, except, I never got a mile that was 9:22 pace. I started off with a couple of miles at planned marathon pace, but after those first two miles, it was a shit show. I finished in something like 2:18. With walk breaks, and miles where I vowed that I was quitting running forever.
So, here's the deal. I haven't been as diligent with the training plan as I should be. So, I think that doing 2 of the weekly workouts and then attempting an aggressive long run is just assuming that I'm wayyyyy more fit than I am. So, I think, moving forward, I'm going to try and make sure that I hit my long run goals and that means, maybe scaling back for a week or two on the weekly workout paces. Still pushing them, but, staying away from 8:21 miles.
I'm not too concerned, there are still 11 weeks till the marathon and if I can string together some good solid weeks till then, I think I can put myself in position to attempt the 3:59(and lose a little weight. YES, still working on that. Failed for awhile. Trying to get back on track).
But, my focus for the next 2-3 weeks is going to be the long run. That's always been my weakest link in training, and so, I want to make sure that I'm focusing on that part of improving.
So, not a great week. Not a terrible week. One foot in front of the other.