This has been a very solid week of training, and has helped to greatly improve my confidence that was starting to wane. Things have been going well since coming back from the stress fracture, and my endurance has been terrific, however I just didn’t feel like my speed was coming along.
Well there have been several things this week that have made me feel a LOT better about my speed, including:
- A solid tempo effort on Tuesday with Nathan and Paxton. I was able to hold a 7:08 pace for 40 minutes in the middle of a 10-mile run.
- A solid track workout on Thursday with over 6k of intervals. Here’s the rundown of the repeats:
-6 x 100m Stride Outs – 6:05 pace
-1600m fresh (400m Recovery) – 6:17 pace
-3 x 200m fresh (400m Recovery) – 5:50 pace
-1000m fresh (300m Recovery) – 6:09 pace
-800m Straights and Curves* (300m Recovery) – 7:20 pace
-800m fresh – 5:54 pace
*Run the straights, jog the curves
- A solid 20-miler today on tired legs and a challenging route (over 1,400 ft. of elevation gain – see below). My average pace for the total run was 8:28, and I ended up with 4-miles under 8:00, including a 7:07 split for mile 11. My legs felt strong all the way to the end.
When combined with easy runs on Monday, Wednesday, and Friday, my total mileage for this week was just over 52-miles. This also puts me at just over 145-miles for the month of January.