Let's start from Sunday! Yesterday was a glorious day and I completed my 16 mile long run! I had my energy gels, beans and water which I bought at the running store!
I took the Mocha Cliff Gel at an hour into my run and the bean at the 2 hour mark. I was really happy to complete this run a bit over a 10 min/mile. I went out 8 miles and back 8 miles on the Matthew Henson/Rock Creek Trail about a mile from my house. I filled up my water bottle once on the way back as this trail does have working water fountains!
On Saturday I did my 8 mile pace run on the treadmill instead of the road. I had to work so the treadmill was my option and I did not want to run on the streets of DC.
I did 6.56 miles the first hour and 1:45:00 miles in 0:12.57. Though the goal was to do under a 9:00 min/mile I wa a bit over and missed it by about 3 minutes. So goal for this week is to get as close to a 9 min/mile for my 8 mile runs.
On Friday I did my hill repeats and ended up doing my make uup 3 mile run on Thursday. My goal was to start of comfortable and finish on strong rather then lose steam. My first hill was done in 2 mins and 20 seconds and my last hill was done in 2 minutes 9 seconds. With an 11 second gap at the end of 5 hills I was really happy with this result. My fourth hill was done at 2 minutes and 13 seconds adn 3 seconds slower than my third hill. I was really getting fatigued yet I had to get mentally strong and really set my mind to make this last hill my best hill. This is always a great lesson and during the marathon the mind really has to take over as the body is tired and fatigued yet this is where all the training takes effect and during these tough training workouts I learn to tap more efficiently into my reserves of energy to get me through.
On thursday I did the 3 miles on the treadmill which was my make up for Monday's 10 mile make up that I did and had to fit in Monday's actually 3 miler. This was after Tuesday's 8 mile pace run so I was just happy to get it done.
Week 8 looks like this -
April 27 Monday 3 miles
April 28 Tuesday 8 miles
April 29 Wednesday 4 miles
April 30 Thursday 40 minute tempo
May 1 Friday REST
May 2 Saturday 8 miles
May 3 Sunday 17 miles
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Total 40 miles and 40 minute tempo run
I like the quote of the day that I got from Runner'sWorld online:
"Be willing to move forward and find out what happens next" - Frank Shorter
The most important word to me in this quote is "willing". My "will" is what drive me forward every day and it gets stronger and more determined with time. I love seeing it's expansion and love seeing even more all the happenings that evolve from my training; strength, speed and body changes to name a few. There is alway more to find out about myself and I am thankful and grateful to have the ability to push myself to the next ......
Here's to BQing' in 2015,
Yvonne
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