I’m a bit behind on the weekly recaps but I am committed to sharing a separate post each week! A big week with 61 miles but I want to dial back the total mileage and long run distance a bit. So I can focus on quality over quantity. I still like having my long run close to 2 hours or slightly above. This week I had 6 miles of track work and 7 miles of tempo, which is a total of 13 miles. This is about 21% of my 61 total miles. I like to stay within a 20%-25% range of speedwork miles.
Still, not much trail-specific running and I need to address that soon. I might just sign up for a nearby trail race just to have something on the calendar. A Sunday race is preferable so I can still do my Saturday long run and treat the trail race as a long recovery run. My fitness is trending upward and I’ll take that as a positive for the week!
Week 13 Training Details:
Monday (September 26, 2022)
- Easy miles to kick off the week!
Tuesday (September 27, 2022)
- Early start with Matt Campbell and chased him on his 2K repeats (I did mile repeats instead)
- Splits were 5:50, 5:49, 5:46, 5:45, 5:45, and 5:23 with 2:50-3:18 rest
- Very consistent workout which I am very pleased with
- I can tell my fitness coming back!
Wednesday (September 28, 2022)
- No friends to join me for flag pole hill so I went to Luke’s social run
- Also added some bonus miles but realized I didn’t need their training for a half marathon (can’t forget about the trail race…)
Thursday (September 29, 2022)
- 2 miles of tempo to keep it steady so I can be rested for a Saturday long run workout
- Also scoped out a potential spot for photos
Friday (September 30, 2022)
- Midday miles because I slept in and missed the early morning crew
- Bumped into fell Train Pegasus coach Jill Sweress
Saturday (October 1, 2022)
- The temps are dropping and so is the hammer in these workouts!
- First 3 miles were tougher than expected but closed out 2 miles at 6:10 or faster
Sunday (October 2, 2022)
- Orange Theory fitness for some morning strength. First time going and found it enjoyable but would like to check out other classes before committing to a membership
- Hilly recovery run from Norbuck in the afternoon
- 61 total miles for the week
