Each week for January John has ben doing 3 workouts....well the long run idn't really a workout b/c it is easy pace...but the distance part still takes a toll on the body.
So each week I do a long run, a hill workout and a fartlek workout.
today was 18 miles!!!! do you know it's been 9 LONG months since i've run this distance??
John likes my easy pace to be about 8:15-8:30 and has told me not to let any mile go below 8.:00. just to keep it easy on my body.
My 18 was good. We got 4 inches of snow last night but by 10:30am it was warmer and dryer, few!! I headed down to the watefront to run alone...but it actually woked out good b/c I could run my own pace and not worry about anyone else:)
The first 2 miles, my legs felt tired so I was worried I might not make it but after i warmed up, they were fine!
Here are my splits:
mile 1: 8:32
mile 2: 8:26
Mile 3: 8:31
Mile 4: 8:56 (running into a headwind)
Mile 5: 8:54 (headwind-did NOT like this one bit!)
Mile 6: 8:04
Mile 7: 8:01
Mile 8: 8:03
Mile 9: 8:12
Mile 10: 7:52
Mile 11: 8:14
Mile 12; 7:59
Mile 13: 8:10
Mile 14: 8:21
Mile 15: 7:59
Mile 16: 7:58
Mile 17: 7:53
Mile 18: 7:51
I felt good the WHOLE time. I never let my legs get to the point of feeling tired or like they were working ...meaning pushing the pace even a little. I kept TRYING to slow down so I wouldn't have sub 8min miles, but honestly, my body just works this way sometimes. I am a progressive runner. My body just runs better and faster over time. so I felt good about this run...
THEN, after the run, I remembered Johns words of wisdom about ICE being the secret to a good recovery and staying injury free.....so I DID IT! I headed to safeway to get a bag of ice for my FIRST ICE BATH.
It was hellish..not gonna lie..but my legs feel GREAT so It was worth it!
I wrapped a warm blanket out of the dryer and then went on email/FB on my phone to try to distract myself and it worked! I stayed in a full 15min and then didnt' let myself warm up in the shower after..just got dressed and headed out:)
So...for TRAINING...I am feeling good!
I should hit 65-70 miles this week and i'm surprised at how well my body is handling this higher mileage. last year when I trained for windermere, I stayed around 45-55 miles most weeks. My workouts were SO hard I couldnt' do any more than that. This year it's quite diff. I am enjoying long EASY runs instead of progressive or marathon pace and so far the workouts are good.
I really like having a totally different approach from what I did last year and hope it all pays off at Boston!
I have been doubting myself lately and if I can really get a good time at Boston, since so many people say it is a really challenging course, but I am just gonna do my best and if i don't get the time Iwant..I will find a flatter course for fall:):)
This friday calls for fartlek of 15x 1min on/off of about 6:20-6:30 pace. and then sunday hills:) 7 x 2 min this week. I'm dreading this workout.
Does anyone hate hills as much as ME??? I know they are a necessary evil but I dread them EVERY time.