19-25 February 2018
Wednesday – workout #23
16x <0.1 mile at 3:54-5:13 per mile pace with various jogging and standing recoveries
After three days of rest I expected to feel strong running with my work group.
Except my lower legs were still aching from last week.
I remained positive though and led the uphill and flat sprints the entire session.
I maintained a powerful and relaxed form throughout.
My only concern throughout was that the short bursts of energy will not be improving my speed endurance.
I was very pleased with clocking a lifetime maximum speed of 3:28 per mile, and how I recovered well in between reps.
Thursday – workout #24
6, 5, 4, 3, 2 and 1-minute intervals at tempo pace (5:40-6:00 per mile) with jogging recoveries of half the time of the intervals
I felt ready for another tough workout. This time with my running club.
I shot off from the start. For the first interval of six minutes I was leading the pack.
During the jogging recovery I was overtaken by other faster runners.
I was content to run alone along the curving path around the lake.
I thought about the other runners around me fleetingly. Instead I reflected on the cold but calm evening under the stars and moon.
I continued to work hard, but always within myself, refusing to let the lactate accumulate.
By the end of the session I still had a little to give, but knew I needed to recover for the rest of the week.
During my two harder workouts I accumulated 4.58 miles (25 mins and 53 secs) within a pace range of 3:54-6:17 min per mile. During the week I enjoyed three rest days (Monday, Friday and Saturday) and two days of easy running (Tuesday and Sunday) accumulating over 12.7 miles.
Although I had plenty of rest I still felt my lower limbs were a limiting factor this week. My progress is still strong though so I will take forward the momentum I have built to focus on feeling optimal for my future harder workouts.
Grounded Runner Coaching 