Capped off week 3 with 61 miles and a 40-mile ride (first ride in 3 months…). I’m still learning and figuring out how to best outline my training. It might be more helpful to comment on each run specifically below and keep the intro more generalized. I always have a lot to say and I never know the best way to structure or phrase my thoughts. But at least I’m giving it a shot!
Back to the running: this week was about “getting back to the basics.” What do I mean by this? It’s the fundamental workouts and approach I had when I broke the sub-3-hour barrier (I will make another post on this). The basics included a track workout on Tuesday, a tempo run on Thursday and a steady long run on Saturday. Keeping the volume and going back to what I know is a good start. And we’ll go from here!
Week 3 Training Details:
Monday (July 18, 2022)
- Woke up a little and felt the heat, but nothing out of the ordinary (except the 88-degree heat ugh)
Tuesday (July 19, 2022)
- Working late through the night led to another snoozed alarm. Adjusted an interval workout (5 x 2 min, 5 x 1 min, 5 x 30 sec) workout to mile repeats at 6 pm. 106 degrees with a 108-112 degree real feel. Cut the workout back and tried to keep the effort consistent with 3 x 1-mile repeats.
- First mile repeat felt sluggish but my mantra during the workout was “anyone can finish four laps.” All that mattered was finishing the workout and moving forward
Wednesday (July 20, 2022)
- Quick turnaround from Tuesday afternoon track to Luke’s Locker social run. Another tight deadline at work needed to finish the run soon. Early start for some extra miles to make up for my shortcut.
Thursday (July 21, 2022)
- Dan convinced me to start early and holy smokes was it a sauna at 5 am (88 degrees). The plan changed from 5 to 6 miles of tempo to 4 miles. After getting dropped last week in a 4-mile tempo, in the long run, I was happy with the hard effort
- The downhill helped with the negative split at the end. This was the real confidence booster
Friday (July 22, 2022)
- Yet again I get convinced to another 5 am start time for 10 miles. I needed to keep the pace more steady and relaxed so I can be ready for Saturday’s long run.
- The pace might have been a bit much but it didn’t jeopardize my long run.
Saturday (July 23, 2022)
- I missed the 5 am start but Dusting and Taylor were kind enough to loop back so I could start at 5:15 am. 5 miles before the group start (6 am).
- Added another 14 miles to help Chandler complete her long run, which was very tough in the heat but we got it done!
Sunday (July 24, 2022)
- Couldn’t decide whether I wanted to run before or after the bike ride. Opted to prioritize the bike to see my current fitness and wow was I out of it at the end. 40 miles was a lot but happier than I expected.
- Legs felt like Jello and barely had enough for 2 miles to end the week at 60 miles.
