Half way through my Chicagoland Half Marathon training cycle now. At the beginning of last week I was feeling pretty cruddy. There was a 5 day period of time which hosted a rather heavy load of workouts that left me feeling tired with a rather tight achilles that had me fairly nervous for most of the week. I knew what I was getting into when I set up my work load like this and had a feeling it was going to kick my butt, but there were several moments early last week when I was quietly fearing that I was experiencing the beginning stages of an injury.
It was a false alarm and instead the result of:
4 sets of 1x1600 @ 6:18-6:22 pace/2x400's @ 1:33-1:36 pace
12 miles total
6:17, 1:34, 1:32
6:16, 1:32, 1:33
6:10, 1:32, 1:33
6:15, 1:32, 1:33
This workout left me feeling strong and ready to go for the Shuffle, it was the perfect challenge and confidence booster.
Sunday the 18th
12 mile progressive run
Worked down from 8:05 pace to current HMP (6:40) for the last 1.5 miles
12 miles total
30 minute warm-up
10 minute tempo @ current HMP (6:40)
4x400's @ goal 8k pace (1:33-1:36)
Splits: 1:33, 1:34, 1:31, 1:32
10 minute tempo @ goal HMP (6:30)
The achilles is perfectly fine now.
Made 70 miles for the week with two days being doubles.
|Fleet Feet Shamrock Shuffle training run on Monday night with D and Xaarlin|
Fit in two strength sessions, and decided to take a pass on my newly found love for hot yoga last week. Something took a hold of me for most of the week where I was congested and had a fairly sore throat, but luckily that all cleared up before the Shuffle.
Sunday hosted the Shamrock Shuffle 8k. Legs felt heavy and tight from the moment I woke up, but I still was eager to get out and race the hell out of that 8k. As I stood at that starting line surrounded by real elite athletes, I felt prepared and ready to compete. I felt oddly comfortable standing along side the large number of amazing amateur athletes and appreciated that they are no different then me. Sure a lot of them finished ahead of me and passed me as my race unfolded, but most of them are average people just like me who prioritize their training and constantly venture out to conquer their running dreams.
|Starting line of the world's largest 8k.|
Only me and nearly 35,000 of my closest friends
I raced like a putz on Sunday leaving me with some really crazy splits, but at least I went out there and raced. When the going got tough I still forged on even when I was ready to call it quits. Wish I could remember the race better, but every thing seems like a blur in my mind now. I do recall a man running with one of his arms in a sling passing me right before the 4 mile marker and a woman crouched over in the last half mile puking up her breakfast, my mind picked some great moments to hold onto.
Goals for week 9
3 strength sessions
2 hot yoga classes
1 speed session