Three more weeks of training is in the books! The first two of this edition were impacted by a vacation that my girlfriend and I took, so the volume wasn't ideal. But it was good to get out of Flag and enjoy some time with Sarah. Definitely needed the mental break, and it'll be the last real break before the trials. So overall, I think it was very needed. Here's what the weeks looked like!
8/17-8/23: 80 miles
1st Workout: 8 mile steady state @ Lake Mary Road.
- Definitely my best 8 mile effort at altitude. Progressed really well, and felt strong and in control throughout. Splits: 5:20, 5:15, 5:14, 5:14, 5:09, 5:04, 5:02, 4:55. Always pumped to close any workout under five minutes, and to run the last four miles in that range was really exciting!
2nd Workout: 10 x 1k repeats on the track.
- 1k's are always tough for me, and tend to be the bane of my existence. This time I tackled this one with ease. The goal was to start around 3:00, and get a little faster. I felt incredibly smooth at 3:00 pace, and was able to drop it strongly through the end of the workout. This one, and the previous workout this week were probably two of my better workouts that I've done here in Flagstaff. Splits: 2:59, 3:02, 3:01, 2:59, 3:00, 2:59, 2:58, 2:57, 2:55, 2:47. Ran these with 1:30 recovery between intervals.
8/24-8/30: 80 miles
1st Workout: 1min.-2-3-4-5-4-3-2-1 Fartlek, with 1/2 the time of the next interval as rest.
- Ran this one while on vacation. Wasn't my strongest effort, and didn't feel great. Just glad to get out and get the work in.
2nd Workout+ Long Run: 20 miles total, with 4 miles faster from 15-19.
- This one I think I was still shaking off the vacation rust. Felt pretty good through the first 15 miles, and my pick-up was ok. Ran 5:14, 5:08, 5:14, 5:17 for the faster section. I like getting work in during long runs, to simulate that mid-race "dead leg" feeling.
8/31-9/6: 110 miles
Back onto some real volume this week! Always feels good to get back into the routine and to post a good mileage week. Definitely was an up and down week in terms of how I was feeling, but that's just how it goes sometimes. Felt strong through the last few days of the week, so it'll be good to carry that momentum into next week.
1st Workout: 4x2mile repeats @ Buffalo Park. 2:30 rest between intervals
- This was really a grind for me, as it usually is. 2 mile repeats just hurt, and there's no way around that one. Still had one of my better 2 mile sessions, so I'm happy to walk away from this one with a positive state of mind. Splits: 10:22, 10:08, 10:14, 10:10.
2nd Workout: 10x2min. on/1 min. off @ Buffalo Park
- Always a sneaky workout. I tend to go into this one with the "this one isn't so bad" mindset. Then I'm always rudely reminded how much it hurts. was running between 4:45 and 5:00 min. pace for my hard sections. Felt markedly better on this one then I did on the 2 mile repeats. Definitely recovered off of that one well.
Long Run: 22 miles w/o fluids or carbs
- Always good to simulate burning fat through the latter stages of the long run. Averaged 6:31 pace on a hilly course.
Thanks for following! Looking forward to some bigger mileage weeks and some racing on the horizon!
Nick Hilton
- The Moderately Talented Distance Runner.
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