UANYCHM2020 Week 11
Sixty one days until race!
- W11D1: 1.25mi very easy; drills + 3x strides; (2x 0.5mi @ 7:05/mile + 2:00 jog rest) + (1x 1.0mi @ 8:27/mile + 1:30 jog rest) + (2x 0.5mi @ 7:05/mile + 2:00 jog rest); 1.25mi very easy
- W11D2: 5.0mi @ 8:52/mile
- W11D3: 5.0mi @ 8:52/mile
- W11D4: 11.0mi @ 8:52/mile
W11D1 Speed was a very tough workout. I had to actually stop to rest during the recovery steps, rather than jog, to catch my breath. Hit all required paces.
W11D2 Easy, nothing special
W11D3 Easy, nothing special. I did think about doing maybe 6 or 7 miles but well most of these easy sessions were done on the treadmill during the weeknights I just had enough of it and wanted to get done to move on to other things (yes even LoL counts as good other things to do!)
W11D4 Long run, while I always try to keep my treadmill sessions equivalent to running outdoor (1% incline, for example), it's never the same. I spend at least one of my session on the road to maintain road form. It doesn't hurt when it's the long run too. Today was somewhat cold (low 30s), most of the snow is gone. I got up pretty late, had lunch and watched a movie. I then took another short nap before I was able to get out the door. I wore shorts, long-sleeved heat shirt, was just enough.
I averaged 8:23/mile for the 11-mile session, it's a lot faster than required (8:52/mile). I think I sped up slowly because it was cold and was getting dark. Not the worst thing, but I need to pay more attention/be more discipline with the prescribed paces. I wouldn't want to go to hard during easy days and/or jeopardize my following speed session.
