Monday was the worst speed workout I have done in a while. I have stuck with doing drills before speed work which has been really helpful. I did one mile at 8:42 for a warm up & 3 X 800 meters @ 3:05/3:07/3:06, 8:40 cool down- 5 miles total @ 7:52 avg. I wasn’t necessarily that I was unhappy with those paces – I just felt like crap. I was happy it was only three sets of 800s! I finished out with core work.
Tuesday – 2 recovery miles @ 9:25 avg. Lifted chest, biceps/triceps & core.
Wednesday – 10 miles @ 7:21 average & legs. Instead of doing a progression run, I did a warm up mile and then set the treadmill and 7:19 pace and left it. I did a fast finish for my last mile. Doing a lower body lift after a hard run is supposed to help strengthen your legs and simulate running that last 10k of the marathon.
Thursday – 5 miles easy effort at 9:10 average and lifted back/shoulders. I felt pretty chewed up and spit out this day. Wednesday’s tempo run going from 7 to 10 miles makes a big difference.
Friday – swim 3000 meters, took 1:04:44. It is amazing how freaking fast the professional swimmers can go! I can barely get across the 25 meter pool in the time it takes them to do 200 meters HA.
Saturday was my 28th birthday! I did my first 20 miler of this training cycle. I started as soon as the sun was up, about 6:30 am. I had Generation Ucan Cocoa flavor with Nuttzo and a banana before the run. At mile 7 I have a package of Jelly Belly sport beans. I was planning to wait until mile 14 to fuel again, but at mile 12.5 I had gone through a lot of hills and was feeling REALLY tired and almost emotional. I realized that meant time for fuel haha! So I had a package of Gu Chews.
Pretty beautiful sunrise!
I was really pleased with my pace through 1,003 feet of elevation gain. I felt pretty strong right up through the finish.
Post to come tomorrow with all of the birthday fun that followed!!