Actual: 45.7 miles @ a total pace of 7:38.
Links to Key workouts: 6 x 1200 @ Reggie Indoor and 14 mile long run w/ 6 x 2 min fast/2 min recovery
After last week's long-run failure, my coach suggested I needed to a) get some treatment for the knee issue that has been bothering me for the last 2 weeks and b) pick up the training pace a bit, since he didn't see me moving at the level of someone capable of running a 1:30 half or 3:10 full. And, given the long-run pace--never much below 7:45--I understood his point.
Mother Nature threw a rest day at me early in the week when we received a fairly massive blizzard (around 2 feet of snow) on Tuesday. That snowfall was so bad that it actually kept the indoor track closed Wednesday night. The good news is that I had a training partner last week for the two key runs who is currently at the level I would like to be at in mid-May, so we were able to coordinate our week together to do a strong 1200 workout, coming in at and slightly below our targets for all 6 reps.
 |
| a peaceful and empty track |
We also managed to meet up for the long run yesterday, which she claimed would be 10 miles at a 7:30 pace...which at the time daunted me a bit, but as is normally the case, if I'm running with other/stronger runners, I get moving pretty well. I really really have trouble pushing myself to fast paces through long runs. I can do my tempo workouts to my target times, but if I just venture out for a long run on my own, I just can't seem to get moving right away down at sub 7:30 pace...so having the company yesterday was tremendous. Plus, she mapped out a route that had us in mostly empty streets and not running on the layer(s) of snow and ice.
Besides these two speedy/strong workouts, I kept three easy runs at sub 8 min mile, and substituted a hard elliptical session for one recovery run on Friday. One of the easy runs came before the storm, and one came on a treadmill on Saturday AM (we received more snow that AM) and then one was on Wednesday, the day after the storm. That run I was in the streets (people aren't keeping up with the shoveling) and I did turn my ankle very hard, and I've been icing and compressing since. While the ankle is bothering me when I torque it around at home, it doesn't seem to be a major issue for me when I run, but it has been more sore after running than before.
HOWEVER, as is usually the case with me...I'm only feeling one pain at a time. So, the ankle pain has supplanted the knee pain. I am hopeful I can get treatment on my knee this week anyway, the next two weeks will have mileage at 50+ miles before I get a cut-back week the week of my birthday.
Of course, today we're getting another foot of snow. I'll be on the treadmill today definitely, and maybe 1-2 more days this week as well for easy runs.
No comments:
Post a Comment