Training for the week went according to plan. Having organized and participated in the New Year’s Boston Marathon run on January 1, a Sunday, the day before this week started, the only goals of the week were to recover enough to be able to get in a speed session mid-to-end of week. That’s it.
During the course of the week, I also got talked into doing a Fat Ass 50K on Saturday, and so that’s what I did. No worries for tapering or coming in with tired legs; the goal was not to race but to have fun. It was a continuation of my Fall-into-Winter mantra of doing as many social runs as possible.
Follow the fun, as I like to say.
Mon: 1.5 miles, easy keep-the-streak-alive run – roads
Tues: 5.65 miles, social easy – roads
Wed: 4 miles, tempo – roads
Thurs: 11 miles, speed work, TM – 6 x 1 mile @ 6:00 pace w/3′ recovery jog
Fri: 4 miles, easy – roads
Sat: 31 miles, Fat Ass 50K trail race, 4:41 finish time (9:02 pace)
Sun: 1.5 miles, easy keep-the-streak-alive run – roads
Total miles: 59 miles
Thursday: Workout (TM set to 1.0% incline):
o WU – 10 min @ ramp up to 7:30 with several strides at 6:00
o 3 x 7 min @ 6:00 w/3 min jog
o 1 x 6 min @ 6:00 w/4 min jog (too hard to hold for 7 min)
o 1 x 5 min @ 6:07 w/3 min jog (dumb down to 6:07, ran out of time, restart TM)
o 1 x 6 min @ 6:49 w/4 min CD
Focus of the coming week will be just like last week — recover from long run, this time an ultra, in time for mid-to-end of week speed so that, come Ocala Marathon on January 22nd, I do not roll over and die on the hilly course. I know I won’t run a speedy time in Florida, and I’m okay with that, but I would like to put in an honest effort just shy of race pace. And that’s what the last-minute speed work is all about.