The Running Geek

Training Update – 3 Running Days in a Row Whew!

Things are buzzing right along, today will be my 3rd running day in a row and 5th straight day with cardio activity (on Monday we went for a 10K hike).

This week’s training re-cap so far:

Sunday – Long Run

This was a good run, did it quite early before it got to hot. Ran about 18K which is my furtherest distance to day. I’ll have one more long run before my final race of the season, I’ll aim for around the same distance but I may do it in a different location to give myself some hills to contend with. Over all was a good run, had some aches in my lower back at about the 1 hour mark, but my shins, calfs and knees held up pretty good over all.

Monday – Long Hike Day

As mentioned I did a 10K hike this day, no running, but it was a workout none the less

Tuesday – 10K Easy

A 10 K (which ended up being almost 11K) easy run around town. Did this one before I went into the office. Used some alerts on my Garmin Forerunner 305 that helped me maintain a good pace and steady HR. While the beeps that constantly went off from going too fast, too slow and raising my HR got annoying they were helpful.

Wednesday – 6 X 1K Intervals

I meant to do these on the trail by my house in the morning, the same location I did the 2K intervals last week, but I just couldn’t get up early enough. One of our dogs got sick through the early morning and I had to get up about an hour ahead of when my alarm was going to go off to go do the session. So I cancelled that idea and went to the track after work instead.

Was a great day for intervals, and was busy at the track. There were a lot of other road racers training there that I recognized, not to mention with University being back in the football team has started training.

The workout went really well, even with the lack of sleep I had the night before I felt really strong. Also I had just purchased new running shoes (Whoo hoo!) on Tuesday.

My target pace for this workout is 3:50 per K with 1 min rest between each rep. I went out and the first one felt good and I did it right on the money in 3:50 and from there on in it only got better.

Here’s my splits:

1- 3:50
2- 3:42
3- 3:45
4- 3:44
5- 3:46
6- 3:47

There are a few seconds difference in there they’re all pretty consistent and quite a bit quicker then my previous 6X 1K workout. Of course I will say that it was warmer the last time I did that workout and yesterday as an over cast cool day, perfect for this kind of session.

The results from this workout have me feeling really confident and excited for my upcoming race in about a month. Will just keep on going straight ahead with training.

Upcoming Training:

Today (Thursday): Maybe a 30 Min easy or OFF (yet to be determined see how I feel later today)
Friday: 60 Min Easy
Saturday: Off
Sunday: 5K Paced Run on Trail
Monday: 60 Min easy
Tuesday: Off
Wednesday: 6 X 600 M @ 3 K (2:09 / 600M) pace with 200M Jog between each interval (my estimate 3K pace is 3:35 / K)
Thursday: 40 Min easy
Friday: 30 Min Farlek w/ 6 x 1min @ Race pace and 1 Min Slow
Saturday: Off
Sunday: 5-10K time trial

At this point it will be 3 weeks to my final race, so staying healthy and steady in training will be my most important focus.