It was bit of a disappointing training week, didn’t hit any of my goal paces. I think it may be a combination of factors – still not fully recovered from my November marathons; incorporation of cycling; and my training plan may be a little too aggressive right now. But I’m not ready to change anything yet, I plan to continue the training plan I laid out for a few more weeks before reassessing. The body feels fine, I am not experiencing any pains, it just may take some time to callous the body to the additional training requirements.
I ran on Tuesday (intervals), Thursday (tempo), and Sunday (long run). I cycled on Wednesday (30 miles) and Saturday (23 miles). I did my kettlebell/yoga routine on Monday, Wednesday and Friday. The cycling is something new I’ve incorporated, and I think that may be the main culprit in not being able to hitting my training paces.
Detailed recap of my runs this week.
11/29, Tuesday (8 x 800 Intervals, Treadmill) – Think I’ve lost a bit of fitness not having run intervals in about a month. Was planning to run the 800s in 2:51 (5:42/mile pace), but ended up having to ratchet down the pace on the treadmill to 3:00 (6:00/mile pace) for the first two 800s, then down to 3:09 (6:18/mile pace) for the last six 800s. Still may be fatigued from the marathons this month and increasing the incline from the normal 2% to 3% may have had something to do with it. Rested with a slow jog for about 1 minute and 50 seconds between intervals. Hopefully, next week we’ll see an improvement. Ran in Newtons. Got about 7.5 hours sleep last night. Moderate pain behind right knee at the start, but eased up after beginning to run. Mild pain in left achilles. Pains are not serious, just a little annoyance.
12/1, Thursday (Tempo, Treadmill) – Was raining this morning, so decided to hit the treadmill instead of running outside. Progression tempo on the treadmill. Started around an 8 minute pace and progressed to a 6:58 pace. Was planning to do 10 miles, but ran out of time. Also, treadmill room was warm, making the effort harder. No real pains. Ran in Newtons. Got about 8 hours sleep.
12/4, Sunday (Long Run) – Legs felt pretty flat the entire run, noticeably began to slow around 13 miles. Probably due to the 23 mile bike ride yesterday afternoon. Not necessarily a bad thing, running on fatigued legs may help in the long run, just need to make sure I’m not overtraining. Have never really incorporated cycling into my marathon training cycles, so probably just need to callous the body over the next few weeks to the additional workouts. Very windy running today, 57 degrees, 38% humidity, 25 mph NNW wind. Got about 8 hours sleep last night. No pains.
Total Running Miles – 35 miles (week’s goal – 38 miles)
Total Cycling Miles – 53 miles (week’s goal – 50 ~ 75 miles)
Strength/Yoga – 3 hours (week’s goal 3 hours)