This is going to be a weekly recap since I’ve gotten so far behind in logging my runs. I might go back and try to fill in a few of them. I did do all my runs since my last post, just haven’t put them on the blog.
So this week was Days 60 through 66 of my Charleston Marathon Training Plan. I did 44 miles last week and this was a step-back week (goal of 38-40 miles). Basically, I’m gradually increasing my total mileage for three weeks in a row, then step back a week, and then repeat this four week cycle until I’m averaging between 45-50 miles a week. I think that’s probably going to be where I hit my max. Specifics for this week’s runs:
Monday, 6 miles easy
Tuesday, 4 x 1/2 and 4 x 1/4 repeats (6 miles total)
Wednesday, Standard day off, weightlifting only
Thursday, 5 miles tempo, 3 miles pyramid
Friday, 6 miles easy
Saturday, 4 miles easy
Sunday, 8.7 miles, LSD
Tuesday was a pretty decent run. I ran on the treadmill, starting with a mile warm-up. Then I did four 1/2 mile repeats (speed of 8) with a one minute slow recovery. I then did four 1/4 mile repeats (speed of 9), also with a one minute slow recovery. I didn’t do any cool-down. I was pretty worn out.
Wednesday morning was a 5-mile tempo run. I have no idea what my paces were but my heart rate was in the low 160′s. That’s why I need to write my running log entries every day. In the evening I did another three miles on the treadmill. I did half-mile splits at speeds of 6, 7, 8, 7, 6 and 6. Neither of these runs were too tough. And probably not as beneficial as they should have been… other than keeping up with my base mileage.
Sunday was the only other run of substance. I just needed to do 8-9 miles (remember this is a step-back week). I ran the Maxwell Hall loop in the neighborhood. It starts about 0.8 miles from my house and is almost a six-mile very hilly loop. Then the 0.8 miles back to the house makes this a roughly 7.5 mile loop. I did a down-and-back into one of the side roads to get the total run over eight miles. All told, it was 8.7 miles at a pace of 9:30 and average HR of 157. Note, my NGP, which is adjusted for the hills, was a 9:05. I’m happy enough with this.
Overall it was a decent week but my TSS was only 588 and my Performance Management Chart has gotten flat for the last 10 days or so. Yep, I need to pick up the effort after next week’s Wounded Warrior Half Marathon.