I have not been too good at writing down my week Recaps the last 2 wks and now I'm too lazy to go back and dig it all up..But here's a few things I've accomplished:
*Ran my first 10K race since coming back from injury: 42:54 can read the recap on that a few posts down
* hit my highest mileage week so far with 46 miles last week
*Ran my first 12 mile run in 1:35:46 (7:59 pace) and had a great 10 miler the week of my race as well.
*Ran another wonderful 10.5 miler yesterday at a 7:57 pace. This was fairly comfortable too
splits for this run looked like this:
Mile 1: 8:30
Mile 2: 8:30
Mile 3: 7:51
Mile 4: 7:45
Mile 5: 7:45
Mile 6: 8:06
Mile 7: 8:22
Mile 8: 7:59
Mile 9: 8:02
Mile 10: 7:45
Mile 10.5: (7:27 pace)
It was a good run. I have been fairly surprised to have a handful of runs now 10 miles or longer at a sub 8 min pace and not feel like I had to work that hard for it at all.
I have a half marathon in 4wks. I am not in serious training for it. Myplan is just to continue to do base and MAYBE throw in a few small EASY LIGHT workouts here or there. I really want to save my training energy so I can give my Boston Training everything I got. I don't want to get to January and be burnt out already!
In looking at my longish runs lately and knowing I have 3-4 more weeks of base, I THINK a good goal for the half is probably 1:35 and then if I Have a GREAT day maybe get closer to 1:33/1:34. Won't be a PR and i'm not going for a PR ...that will have to wait til next year, but it will be great to run it!
Dr. Foland, who is also going to coach me for Boston, (more on that later!!) has told me for a while now that I could do a LIGHT LIGHT workout with 100m or 200 m repeats...but I have been too lazy and just haven't felt like it:) I have enjoyed the ease of just running and not TRAINING:):)
Today I decided I would give it a go! I ran 2 miles to the track and then did 8 200M repeats
First 200m was 42 seconds ...and then the rest were 39 or 40 seconds. That is pretty slow and tame for me. I used to run my 200's in 35-36.....so I have a way to go. I also only gave it about 85% effort b/c I don't want to push myself right now.
then I ran 2.5 miles home. It was a good EASY light workout and I realized I have my work cut out for me! it's been a LONG time since I've done any speedwork and it's gonna be even longer before I do more! ha!
AS for the Coaching!......I have decided to have John Foland Coach me, simply b/c i want to try something different. I LOVE Joel and he is an amazing coach! I tell EVERYONE if they want results to go to him....BUT I also know I'm a VERY new runner and that I owe it to myself to try out a few different appraoches to see what works best for me. i plan to coach with Joel again in the future.
John has run over 35 marathons, 25 of those were 2:37 or better witha PR of 2:30:04. He is an INCREDIBLE runner and Doctor. His credentials go on and on and he is confident that He can coach me to that 3:15....SO...we shall see. I am excited to try something new and see what someone else can pull out of me.
I am also excited to coach with Joel again too and maybe even try one other along the way just so I know I have exposed myself to different approaches. I will never know what works best for ME if I don't:)