Training Update

I first started blogging with the intention of posting my training and now that I’m a few posts into my switch over to WordPress, I figure that a training update post is due. Starting with a week ago, my workouts have gone something like this:
Friday the 9th
Fartlek – 8 Miles @ easy pace with 2min @ 10k every 5 min (average pace 6:00/mile in the “on” sections)
Evening run Speed Session – 5k in 18:10 followed by stretching, rolling and working loose.

Saturday the 10th
Recovery day, off to lovely Portsmouth, NH for some fun with friends. The kind of fun that makes running the next day seem impossible.

Sunday the 11th
Hard long run – 2 miles easy (7:00/mile) – 15 miles @ marathon pace +10-20 secs/mile (ended up being right on track somehow with a 6:25/mile pace) – 1.7 miles easy @ (7:30/mile)
Followed with solid stretching and rolling and re-hydrating all afternoon.

Monday the 12th
Easy run – 4 miles (7:13/mile) Legs were very stiff and painful initially, took 3 miles to start feeling good.

Tuesday the 13th
Easy run – 8 miles (6:46/mile) Too fast for an easy run, but sometimes that is how it goes. Legs had started feeling good again.

Wednesday the 14th
First ran in my fresh New Balance 1080 V3’s 5.2 @ 6:52/mile pace. Ran an hour later with run group at Marathon Sports in Wellesley, Ma , another 6.5 miles @ 7:13/mile. The second run was in a demo pair of Newton Energy NR. They felt very different from other Newton’s the five shallower lugs were more to my liking. We ran a mixture of trails and road and they responded well. I would probably not buy them for easy paced running personally, but they might be fun with some more speed, they did feel light on the feet.

Thursday the 15th
My first run ever with GPS! As the second part of my self purchased birthday gift on Wednesday I bought a Garmin Forerunner 10 to go with my new shoes. The run was a 5 miler with hill sprints at maximum effort 4 miles in. I did 10 x 10 sec sprints on a 8-10 grade hill. They felt great, even in the thicker 1080’s.

Friday the 16th
The workout this afternoon was brutal, to put it bluntly. I ran 3 miles easy (7:10/mile) followed by 3 x 10min @ 10k pace with 3 min active recoveries. Finished with another 3 miles @ 7:20/mile. The 10 minute sections were supposed to be run at half marathon effort, but it’s close enough to 10k pace for me that I shot for a little lower and probably ended up somewhere in the middle. The splits were approx: 1st@5:48/mile 2nd@5:45/mile 3rd@5:50/mile

My total distance over the past 8 days was about 72 all said and done. I’ve been keeping close to a 60 mile average over 7 days for the past three and a half weeks now. I am happy to report that I feel less likely to be injured now then I did before the higher volume started. The training methods of Brad Hudson seem to be dead on for me. Still remains to be seen if I will actually be much faster using these tactics, but the most important part right now is building a strong, healthy base. I want to keep improving year to year and I truly subscribe to the longevity method in seeing gains now. It took a couple years of impatient over-training to arrive at this place, but here I am.

Musical inspiration of this post:
http://youtu.be/0gEVaniPOmU

 

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