Tuesday, February 2: 2.5 mile warm-up; 2 mile tempo on track, start at 2 minutes per lap then cut down 2-3 seconds per lap. 4 mile run off track, should be a moderate pace, but not a hard effort; 8x400 meters, keep the first 4 at about 1:50 or so, try to do the next 4 1:45-1:48, jog 200 meters between each rep. 2.5 miles cool-down. Total Mileage—13.75 miles
Wednesday, February 3: 6 miles easy
Thursday, February 4: 9 miles easy
Friday, February 5: OFF
Saturday, February 6: 20 miles, first 5 miles easy run, middle 10 miles at marathon race pace, last 5 miles easy run.
Sunday, February 7: 8 miles easy
Weekly Mileage: 56.75 miles
Anyways, I think I'm starting to feel the effects of training. I am learning how to adapt to long track workouts that take hours, run 8 miles after having run 18 the day before, etc. It's going to make it a lot easier for me to push through a 10k than it was 2 months ago. I'm running the By George 10k on February 13, and feeling pretty confident that I can break 46 minutes this time.
I am also am just starting to get a little more tired. Not during my runs, but later in the day or the next day. It's nothing of concern; it makes perfect sense. If I get up at 5:45 and run almost 14 miles (most of them hard), I will naturally be tired later. Obviously, I know what I need to do: snack throughout the day and get more sleep when possible. Which brings me to my next point.
I knew that Groundhog's Day just happened, and while I know that he's been "right" most of the time, it doesn't really matter to me. I'm from a cold climate, so being in DC makes winter seem, almost springlike. But I am looking forward to days when the sun is up and out for longer. It's not even out for 12 hours - and I definitely work better and run better when it's daylight. But it's also the point in the semester where the work is starting to pile up; and I've actually been ahead of the game.
What's my solution? I am going to Florida in 4 weeks to visit a good friend and her family. I cannot wait. It's beyond the fact that I'll spend a week in warm weather and in the sun. It's that I can get off the plane, and have 5 year-old Henry give me a big hug, in the way that only little kids can do.
In anticipation of the snow storm we're going to get in DC on Saturday, I did my long run today. Yep, 20.5 miles! The weather was good: 30 and sunny, and no problems on the run. I went into Virginia a bit, which I hadn't done since October, so it was nice to go over the Roosevelt bridge (seen here). I went nice and slow, and just focused on the hills (elevation ranging -5 to 300 feet) and staying strong.