By the end of the holidays, I'm usually more than ready to settle back into my routine. And by this point in training, I am usually patiently waiting for the switch to flip -- for running fast & long to start to feel easy. I want to breathe easy, I want my legs to turn over, and I want to feel like I have limitless energy. Thankfully, the shortest way to the big switch is to take a drastic recovery week. The week I was in New York, I ran only 12 miles and change, so it's no surprise that this week was a breeze.
On Tuesday, I did 5 miles with 6x800 with 90 second rest intervals. My 800s were 3:34, which is a good sign, if you believe are a member of the Bart Yasso school of thought on marathon predictor workouts. (Note: doing just six of these 800s doesn't "count" as a true marathon predictor workout; I would have to do 10 in 3:34. But still.)
I have a history of totally taking advantage of my rest intervals and dragging them out as long as possible, but RLRF kept me in line by describing exactly how long, in minutes/seconds, my RIs should be for every single workout. (No more 50-90% RI -- I never did get the hang of those!) I thought this workout would be pretty tough, but my legs felt so fresh and the 800m was nearly over before I felt like I'd started working. It was awesome, and all thanks to my unplanned recovery week last week.
The bad news is that I lost my headphones, so I had the most excruciating 8 mile tempo run on the treadmill with no music, nothing but the cacophony of panting and shoe-slapping from my fellow gym patrons to keep me going.
- Monday: Rest (Amtrak home)
- Tuesday: 5 miles: 1 mile warmup, 6x800(3:34) 90 sec RI, 1 mile cooldown
- Wednesday: 50 minutes cross-training on the bike: 10 minutes easy, 20 minutes at "tempo effort," 5 minutes easy, 10 minutes at "tempo effort," 5 minutes easy.
- Thursday: Swapped my Thursday & Friday workouts for scheduling reasons, so this became 30 minutes on the bike + an ab workout. 5 minutes easy, then (1-2-3-4-3-2-1 minutes at "hard effort" with a 1 minute easy RI in between), 4 minutes easy.
- Friday: Yesterday's tempo: 1 mile warmup, 6 @ 8:24 pace, 1 mile cooldown.
- Saturday: Rest (work day at the house)
- Sunday: 18.15 miles
Total running miles: 30.15
Total training time: 6:19