Friday, February 3, 2012

Week 8; Recovery

Can I get a rest day?

Saturday:  Easy run, 5.1 miles @ 9:25 pace & 6x hill sprints; Tried out some new kicks today.  This model is the updated version of my current favorite shoe.  I have two pairs of shoes fast approaching 500 miles each so wanted to start breaking in a new pair before those two are taken out of rotation.  These have a lower heel-to-tow-drop than its predecessor and is more lightweight; Bikram Yoga

Sunday:  Fartlek run, 10 miles @ 9:05 pace with 8x 3:00 pick-ups, 2:00 recovery (8:19, 7:43, 7:32, 7:46, 7:44, 7:33, 7:43, 7:32);  Feeling pretty meh about how the pick-ups went.

Monday:  Easy run, 12 miles @ 9:42; My legs are tired.  I imagine doing this longer easy run every week is to learn to run on tired legs.  Mission accomplished.

Tuesday:  REST; I did some workout switcharoos to give myself a day off.  I'm trying to stay in tune with what is going on with my body and definitely needed this.

Wednesday:  9 miles @ 9:22 pace, 10x 30 sec pick-ups (avg. 7:13 pace); 8x hill sprints

Thursday:  5 miles @ 9:57 pace; Boyfriend joined me for a pre-work run; Bikram Yoga

Friday:  4 miles @ 9:15 pace, 6x 30 sec pick-ups (avg. 7:01 pace); Bikram Yoga

After being so pleased about my legs bouncing back quickly last week, this week was about doing some damage control to get back on track.  I had a slight taper at the end of this week.  My training plan called for a 13.1 mile specific test this week where I need to pull off 13.1 miles at marathon pace.  There is a local half in my backyard this weekend so that worked out perfectly. So my long run this week will take place on Sunday.  When I started this training plan I was pretty nervous about running 13.1 miles @ 8:40 pace.  But a few weeks ago I ran 14 miles @ 8:46 in the middle of an 18 mile run.  I ran that portion a bit faster than planned, but what I essentially did was get that spec test done a little early.  I may get a little more aggressive with the pacing this Sunday but I am in no way racing this half marathon.  I'm excited to see how it goes and barring any catastrophe, should earn myself a new half marathon PR.


Alisa said...

Look at you go chica!

I am seriously impressed everytime I read your blog. Your running is amazing and you're listening to yourself.

Keep it up! I"m worried that if we do do that Diva Half you're going to feel like you're crawling =)

Rachel said...

even your recovery week has solid workouts!! good luck at the half, sounds like you're gonna crush it!!

SF Road Warrior said...

Have a good run Sunday! (Also, I love how the traditional shoes are starting to drop the heels. :)

naomi said...

If my Saucony's didn't have as much as mileage on it as it already does, I'd give them to you since they didn't quite work out for me. You are really making great progress with this cycle! I'm so enjoying following. And I think I will likely be in town for your "A" race so I can spectate/cheer!

A said...

Great week!