I didn’t manage to come anywhere near my 34-36 predicted miles this week, but I got sick, was off work for a couple days and was in the throes of finishing a final paper for one of my courses. Not a good week for training, but it ended on a pretty positive note, with a really decent long run. I was a little scared of this one because it meant pushing into pretty long distance and I didn’t know how my lower ab was going to respond.
I only got in two runs, no cross-training and it was too cold in the mornings – with a hint of slickness – making a bike trip too scary. Things are looking up on the cycle commute front this coming week. As of this writing it’s very cold tonight, but it’s supposed to be fairly mild during the day and above zero overnight all week.
Since I really didn’t lose any fitness based on today’s long run, and I was still feeling the symptoms of this week’s bad sinus bug, I’m pretty hopeful for the coming week.
Monday weigh-in: 167.0
This run was supposed to be 8 miles with 4 at half marathon pace, but had to keep it shorter. I’m not sure what that is for me right now, but I’m sort of arbitrarily picking 1:35 as my target half time. I’ll know in a couple weeks, where I am compared to that. The intervals ended up being a bit odd.
5.96 miles @ 45:05 … 7:33 pace, Avg HR 149
Warm-up: 2.22 @ 17:27 … 7:51 pace, Avg HR 140
Main interval: 3.00 @ 21:49 … 7:16 pace, Avg HR 154
Cool-down: .74 @ 5:49 … 7:51, Avg HR 160
Wet and cold, but the run went pretty well, given I can still feel a bit of the mid-week bug. Legs were probably fresh from missing two runs this week. Dead even splits, but considerably higher HR in second. All in all, very happy considering how bad the weather was.
17.86 @ 2:15:19 … 7:34 pace, Avg HR 153
– split 1: 8.98 @ 1:08:02 … 7:34, Avg HR 146
– split 2: 8.89 @ 1:07:17 … 7:34, Avg HR 161