I should have begun posting about my weekly training weeks ago or at the minimum last week (as you'll soon find out), but here it is anyway. I'm eight weeks into a twenty week program. Last week, I ran a measley 36 miles. I was scheduled for 52, but I missed two days. The week before I ran 50, which is why I should have started this last week.
My schedule pretty much looks like this every week:
- M,W,F - 6 recovery miles (usually in the 7:40 - 7:50 range)
- Tu - track workout (alternating 800s and 1600s at 6:00 - 6:10 pace) - I'll talk more about these later
- Thurs - medium long run (10 - 13 miles) with hills with 4 to 5 miles being at tempo pace (6:30 and below)
- Sat - long run (16 - 24 miles at 7:30 pace for 50% to 75% and 6:48 pace for 25% to 50%)
It's a pretty demanding schedule. I hit my pace on all of my runs except for my track workouts, where I'm a little slow. Apparently running that fast early in the morning is extremely difficult. Also, the track bores me to tears. It's a little discouraging, but the long runs at marathon pace pick me back up to end the week.
I'm thinking of alternating hill repeats with my medium long run. Same total distance, but doing four big hills in the middle. That Veyo volcano scares me. I could easily lose 2 minutes on that thing.
No real injuries, although today my right hamstring is a little sore. Ok, more than a little.
I have had some interesting experiences on my long runs. My brother is a die hard triathlete and when we were talking a month or so ago, he mentioned that he was trying something new with his cycling. Instead of going for a high cadence, he was putting his bike into a big gear and keeping the same speed. He said something about this being recommended because it became more anaerobic and saved your heart for the run.
I decided to try this out while running. I typically have a shorter stride and focus on my leg turnover. I measured my heart rate with my usual stride/turnover/speed. I then ran with a longer stride/slower turnover/same speed and what do you know, my heart rate was about 3% lower. I've done this several times with the same results.
As a result of my results, I have now begun alternating normal stride/quicker turnover with longer stride/slower turnover during my long runs, particularly with the MP portion of my long runs and have found that I am able to keep up MP for a much longer time. I can't run for long periods of time with my longer stride/slower turnover, but I can run this way long enough that it acts as a recovery due to the slower heart rate even though my speed is constant.
So that's the report. This Saturday is my first 20 miler in about 3 months.