Eugene Training Week Four (Jan 30th to Feb 5th)
Which means 12 weeks to go. That's kinda hardly any, right? Or is it a ton, just relax?
You saw how I feel apart on Sunday -- relax is just not very often in my vocabulary.
Alas, lets get onto to it. Another relatively easy week (not counting that silly Half Marathon I ran well and complained about).
Monday Jan 30 - Rest
Success. Though really I want to be doing some yoga and stuff on the rest days. I'm getting there, slowly.
Tuesday Jan 31 -- 15-20min warm up, 4to5 times 3 minutes at Half Marathon Pace (8.42) (which is a smidgen faster than my actual one of last week but lets not pay attention to that), 2 min recovery jog between, 10to20 cooldown.
So what did I do? Pretty much that. Training plans are such wonderful things for rule followers. Here's the details:
Looks like I got a bit excited on lap 6 (or the third repeat) but I'll call this a success. Though I wonder if you go faster on the speed work than the prescribed pace if that is bad. Oh well -- I just can't worry too much. Fairly short work out and it is dark. I can hardly see my watch and I'm mostly worried about hitting the lap button at the correct time. Pace suddenly becomes second to when I can slow down. HA.
Wednesday, Feb 1st. -- 30 to 45 mins easy
Ran 4.5 miles in 44:48 mins for a 9:57 pace. I thought I was supposed to be running 35 to 50 minutes (like last week) and was shooting for 5 miles. But felt a bit sluggish and remembered it was suggested my Mr. McMillan that this week I should use as a step back week so I cut the run short and then checked the plan and I'd run at the top end anyway. Oh brother. Please note, suggested easy run pace is 9:40 to 10:10 - I ran 9:57. Following the rules!!!
(oh and I just checked my comments on daily mile -- felt exhausted, dizzy and light headed when I got home and commented that work stress might be getting to me. yeah, maybe. but first lets run a half marathon and see)
Thursday, Feb 2nd -- 40 to 50 mins easy
So today I did 5 miles in 49:11 minutes for a 9:49 pace. Still following rules!!
(oh and today's comment on daily mile was that I overslept and thankfully my running friend texted me when she left her house and not when she was sitting in my driveway so I had enough time to jump up and get dressed before she got here -- I'm sensing a tired theme for the week)
Friday, Feb 3rd -- off
Saturday, Feb 4th - 20 to 30 mins easy
Ran 3 miles in 28.40 mins for a 9:33 pace. I apparently stopped following the rules on Saturday. My daily mile comment says my legs wanted to run. They wanted to run on Sunday too thankfully though the rest of my body was pretty much over it.
Saturday, Feb 5th -- Race Half Marathon
A total success -- how can I call it anything but. A 40sec PR with a time of 1.56.16 and lovely even splits. Next time maybe I'll enjoy it more. Or at least complain about it less.
Lets call week 4 good and be done with it. I've rearranged week 5 all to pieces to accommodate recovery from last Sunday and being gone this Saturday. But it is all good. Tomorrow we fartlek again. 10 times. Yikes.