2.5 mile warm-up. 3 miles x 2 miles x 2x 1 mile on the trails. Aim to use the first 3 miles as warm-up, aim for 7 minute pace. ½ mile jog; Aim to hit about 6:50 pace for the 2 mile. ½ mile jog. For the first mile, aim for 6:40; ½ mile jog; aim for 6:30 on the second. 2.5 mile cool-down. Total: 13.5 miles
I did a pretty good job with this one: slightly below 7 minute pace for the first 3, 6:50 for the 2, 6:39, and then I "blew up" and ran 6:49 for the last mile. And I had put everything I had into trying to fly in for that last one, but this is definitely a workout of cumulative effort. Even a few fast seconds early on can quickly catch up to you. The rain just kept coming down, and I could feel the water build up in my shoes and squish along the way. Just me and a few cyclists trying to get home. At the end of it all, I stumbled back into the house, drenched, wiped, and exhilerated. It was hard, but it went well. My legs felt beat up, but I had my celebratory glass of wine (which is how like to cap off speed days) and called it a night.
It was a monster week of training, and there was still one more run left: the Sunday long run. These tend to be 10-13 miles, with no concern of pace the day after a workout. Of course, this was a weekend when it was the longer end: 13 miles. And my quads felt it every step of the way. I don't think mentally I've ever had to work so much to get through a 13 mile training run. It wasn't really just the soreness that got to me, just the overwhelming tired feeling. And I couldn't have been checking my watch more - were the miles really adding up so slowly? But then I did some simple arithmetic: 13.5 + 13 = 26.5. I was running the equivalent of a marathon in 24 hours. No wonder my legs were hurting...it was mile 7 on Sunday...not unlike the mile 20 feeling of a marathon. And I fully realize that this is not a marathon - it was not done consecutively, mile by mile in a single day. But at the end of the long run, the second 13 (and yes, I threw the .1 in too), done in 1:48, my legs stumbled up the stairs and I was done. Had a big bowl of gluten-free pasta and called it a day. It was a marathon of a weekend and my little leggies were sore sore sore. Not quite waddling like a pregnant woman (which I did after my first marathon), but more sore than usual. So much running! But it all was a success and the more you can get used to running on tired legs, the better.
And speaking of marathons: a request: