MON TUES WED THUR FRI SAT SUN
x-train 5 mi 30 min 3 mi rest 5 mi 11 mi
30 min easy tempo easy easy easy
It seems this week's workout is easier than last week. For one thing, Saturday's run is a regular easy run, and not a pace run. I like that I have a hard week followed by an easy week. It will give me a chance to catch my breath, so to speak.
On Monday, I felt great after the long run on Sunday. That was a good sign that I didn't overdo it.
|Not feeling this today...next week?|
I ran a recovery pace for 2.25 miles and once my legs were warmed up, I came upon a hill about 6% to 7% grade. Yes, I couldn't control myself and I ran some hill sprints about 8 seconds each repeat with full recovery. It wasn't in the schedule. I ran it 4 times and each time, it was faster than the previous one. After the hill sprints I ran back to the office for a mile of cool down. I ran a total of 3.32 miles at about 9:36min/ mile. I was happy with what I did. But like a kid who had the dessert first, after being told you can't eat it yet and I did anyway, I was having second thoughts and asked myself, "Oh-oh what have I done now? Will this bite me in the a$$ later this week?" I knew the next day's 5 miler might have to be scrubbed after this spontaneous workout.
When I woke up today my legs felt normal. However as the day wore on, particularly closer to the early afternoon, my muscles felt a little fatigue. It was more noticeable as I went up and down the stairs at work. I woke up thinking that I was going to run the 5 miles anyway. But I was saved today, as I had forgotten that I had a lunch date, that meant no running for me. I was okay with that. However, I need to be mindful that I cannot miss anymore Tuesday workouts, as it is the midweek "sorta-long-runs." This is a pretty important piece of the puzzle and if I keep missing, I won't be following the program and therefore not going to realize its full potential.
I am looking forward to tomorrow's workout. I have a 30-minute tempo scheduled. I could do this on the road, but it's a lot harder to do on the track, so I will opt for the latter. It teaches me to be mentally tough.