Jun 8 - Friday - Strength
55 min Strength session.
June 9 - Saturday - Long Intervals
8 mi in 1:05:08 on the treadmill. A couple of weeks before the Albany Snickers Marathon, I tried a long interval/tempo workout of 1 mi warmup, followed by 4 x [2 @ 7.8mph (7:42), 1/2 @ 7mph (8:34)] plus a 1-mi cooldown. I copied the idea from the kinds of workouts the Brooks Hansons team does. I do very little tempo and no long intervals (>0.75 mi), normally. I just do progression runs as my base, with a speed session (and recently, the occasional hill session) and a LR every week. I wanted to try their method. I'm amazed by that time now. I knew I would be not in marathon shape now, so my "on" pace was 7.5mph instead, and I only did 3 reps, with 1/2 mi rests. Even that was hard, but it's ok. The 12-mi workout would've been me at my fittest, so this is fine. I'll build from here.
So today's... 1/2 mi warmup @ 7mph, 3 x [1/2 mi @ 7mph, 2mi @ 7.5mph], stopped after that because that was enough. I did this workout while watching the Adidas Grand Prix track meet on TV, which was awesome and motivating. It was a good session. I might've felt the chips and cheese and salsa that I had an hour before the workout, which may affected my performance a bit. Afterwards, I cooled down with a bit of dynamic stretching as I watched the rest of the meet. I stretched my soleus the other day, and that seemed to bring back my plantar fasciitis for a couple of days, but it was better again after that. 8.0 in 1:05:08, 8:08 ave.
June 11 - Monday - XC Base
Still trying to get my LRs longer. After work, headed out for a longish run, but managed just 7.5 in 1:06:12, 8:50 ave. It was outside on the grass in the park, so it's expected to be a slower run. It was kinda cloudy, which was nice. I drank 3/4 a bottle of lemon and salt water mix, and I could've used more. I also had a mini-Clif bar @ mi 6 to try to get my energy picked up a bit, but as you can see, I stopped not too long after. During the last 1.5 laps (1 mile-ish), I used really small steps to relieve the forces and my legs. Using different muscles is tiring!
It started pouring right after I finished. I would like running in the rain for its epicness, if it weren't for dirtying up my car.
At around this time, I had a dream about my family taking me to a race, and we were running late and couldn't find the start and kept driving around. Weird.
June 13 - Wednesday - Intervals
Interval session. It's been 2.5 weeks since the last one (although I did a hill session about a week ago). I did a moderate session... 1 mi warmup in 8:24, then 3 x [1/2 @ 9mph, 1/4 @ 7.5mph], 0.35 mi cooldown in 2:38. Not bad. At my max, the "on" portion at 9mph is 0.75 mi long, so this was decent. I decided to "train through" the 5K planned for this weekend. If it was a goal race, I'd do my last speed session 10 days before race day to allow adequate recovery time.
June 14 - Thursday - Strength
60 min strength session. Real proof that I'm training through. Normally, it's also about 10 days of rest before a race.