Monday: 7.5 tempo (2m warm up, 3 @ 6:53/pace, 4 x 2:00 @ 6:18/pace, 1m cool down)
Tuesday: 4m easy 9:45/pace + 2m walk w/LE
Wednesday: 6.9m easy 8:41/pace
I feel like every blog i’ve read this week have mentioned a cut back week in their training. A cutback week is when you cutdown your mileage as a way to recover from the constant increase of mileage and intensity from harder speed workouts. This training cycle has been going extremely well. One of my 2016 goals is to run 5 days per week and strength train without feeling burnt out or getting injured. As i’ve mentioned, running my easy days at a 9:00+ pace (much slower this cycle than in the past) I’ve been able to easily run 5 days per week and have had a healthy, happy and productive first few weeks.
Last Thursday was the first time a workout left me extremely fatigued. Granted the workout was HARD (2 x 3 miles at my goal half marathon pace -6:52). As tiring as this workout was, it was the first time i’ve been able to consistently hit my actual goal half marathon pace. <–this is a big deal. If I can do 3 miles at a time at a 6:50ish pace not once, but TWICE, i should be able to hit my 1:30 goal within this year. This workout left me mentally strong and is the type of quality workout that will carry me 13.1 miles at a fast-for-me-pace.
With all the progress, I decided to take a cutback week. Not necessarily because I’m feeling the training (which i am) but because it’s supposed to be 70 degrees Saturday and I signed up for the Rock n’ Roll DC 1/2.
You know me, i like doing a half marathon as a check-in to see how much work is left during training. I’m not planning on going full out since this is a very hilly course and I haven’t been training hills that much. I might attempt a course PR, but overall this is meant to be a tempo/hilly/long run that is accompanied by thousands of other runners and gatorade stations. 🙂
So that’s it! That’s the current news. Training is going well, the weather is beautiful and i’m out to run half marathon #14 in DC!
Monday: 3m easy 9:55/pace, 45min total body strength
Tuesday: 5m easy 8:56/pace
Thursday: 7m MP tempo (1m warm up, 5 @ 8:00, 1m cool down), 30min TRX upper body + core
Friday: 9m tempo (2m warm up, 2 x 3 @ 6:53/pace, 1m cool down)
Saturday: 10.3 easy 9:30/pace
Sunday: 2m walk w/LE
Total Miles: 34.3
Anyone in DC running the Rock n’ Roll?
Who takes cutback weeks?