Monday, March 9
p.m. 60 min Treadmill
Tuesday, March 10
a.m. 60 min Treadmill
p.m. 30 min Treadmill + 8x200m 32-34 sec (200m jog)
Wednesday, March 11
a.m. 2 hrs Treadmill incl 4x10min @ 7% incline 6:40/mi pace (5 min easy pace recovery)
Thursday, March 12
a.m. 45 min Treadmill
p.m. 60 min Treadmill
Friday, March 13
p.m. 50 min Treadmill + 8x200 31-33sec (200m jog)
Saturday, March 14
a.m. Progression Run (6:00, 5:50, 5:40, 5:30, 5:20, .5M@5:10)
Sunday, March 15
a.m. 3 hr Treadmill (26.2M in 2:51)
Total Miles: 104.5M
The change in weather presented somewhat of a conundrum for my weekend runs. Temps in the high 30s - mid 40s made it seem like running outside was a no brainer. However I've done less outside running this winter than in years past so to jump in with a workout and a 3 hr run would probably be a little aggressive. Runnersworld online just had an article up on this very topic. While I don't think its necessary to be as conservative as they advise, it is probably a good idea if I ease into it over the next couple weeks - 60 min here and there, some hill workouts, etc before I get too crazy.
That said, it seemed pretty insane to do a 3 hour run on the treadmill today while it was 46 degrees outside. And while last week I felt like I was gaining strength as I approached 2:40, this week the 2:40-3:00 segment was getting pretty rough. I was pushing 5:56-6:03 pace so it could have more to do with the aggressive pace than the run time. Nevertheless, I had a good look at what my top end of time and pace is right now. I will probably only do one more run longer than today during this training cycle, so for the most part I should be staying well in my comfort zone from here on out.
So with my first "real" race in almost 20 months coming up a week from today I'm starting to feel like a runner again. As for goals, I'm breaking it down thusly:
< 25:00 = Wow, where the hell did that come from?
25:00-26:00 = Very pleased, right where I want to be.
26:00-27:00 = Not bad, but got some work to do
27:00+ = Uh-oh, time to re-evaluate goals for the spring.
I got to catch some of the NCAA championships on the internet this weekend and I have to say its got very exciting lately. Being one of those "slow" distance runners in college I never got to compete on a DMR and after watching the excitement of those races at this years meet I have to say I feel like I missed out.