After a couple of rough weeks in a row, I am super happy to have an awesome week to write about! Dialing back on the mileage and intensity really seemed to do the trick. In my training plan, this week had slightly less mileage than the previous week, but it also had a fair amount of difficult runs. I've made note of the changes I made to the training plan in blue.
Pace: 8:52 average
To make things interesting I ran:
1 mile EZ, 1 mile hard (7:47), 1 mile EZ, 2 miles hard (8:02, 7:42), 1 mile EZ
Reduced mileage from 14 to 12
Pace: did not time
Reduced mileage from 6 to 4
Reduced intensity from 16 miles with 12 at MP to just 16 miles.
Total: 44 miles
It was absolutely awesome to end the week with a long run that I finished feeling strong! I'm glad that I didn't try to push myself to hold MP for 12 miles on Sunday. I wasn't sure how this run was going to feel. My last two long runs started to get messy around 14-15 miles into the run. I was feeling pretty good at 12.5 miles, so I dropped my pace down to MP for 1.5 miles (Garmin indicates 9:03 for this section, but I got caught at a stop light* right before my watch ticked over to the next mile. I was running ~8:45). For the final two miles I pushed it a bit harder to average 8:10.
*I typically don't pause my watch during long runs and speed workouts. I figure that I won't be stopping the clock during a race, so I try not stop my watch during important runs. For easy/recovery runs I stop my watch to wait for traffic signals because it forces me to be honest about my pace. If I let my watch run for 90 seconds while waiting at a light I could run faster than I should for recovery but it wouldn't be noticeable looking at my average pace. This would defeat the purpose of an easy run.
One final thing: I will probably be late with my next training check in. My sister's family is staying with us for a long weekend and I will be way to busy being Auntie Heather to work on a blog post. I am counting down the hours until I will be doing this: