Week 7 of Mile Training + Some Cycling + Yoga Retreat
4/27/20 - M - OFF
4/28/20 - T - Yoga Retreat-Core + [6x800m at 3k pace] (Run)
4/29/20 - W - Pettit-1 (60 min; 27 TSS) + 60 min @ Easy Run
4/30/20 - R - Gibbs (120 min; 82 TSS)
5/1/20 - F - Yoga Retreat-Stretch + [5x300m + 2x150m + 300m] (Run)
5/2/20 - Sa - Townsend-1 (90 min; 55 TSS) + 60 min @ Easy Run
5/3/20 - Su - [5x450m + 4x150m] (Run) + Yoga Retreat-Balance
Total Run Miles - 33.2 miles
Total Run Time - 5:04 hours
Total Run TSS - x TSS
Total Biking Time - 4:30 hours
Total Biking TSS - 164 TSS
Total Yoga Time - 1:35 hours
Total Yoga TSS - x TSS
Total Training Time - 11:09 hours
Total TSS - x TSS
Highlights
-Week 7 of mile training. Did the following on Tuesday: [6x800m at 3k pace]
First I pace (3k pace) workout of the training plan. Based on the R pacing I've been able to do, the I pace should have been around 5:40 min/mile or 2:50 for 800m. I pace is really difficult and truly telling about fitness levels. So I wasn't quite sure what to expect.
Splits were:
800m = 3:01, 2:54, 2:55, 2:59, 3:01, 2:57 (avg. = 2:57, 5:58 min/mile)
My best split was 5:50 min/mile pace. Not quite sure if it was me being too conservative, granted all the intervals were plenty tough. Feel like maybe I was still feeling this pace out and it's going to take a few reps before I'm where I want to be on this one. But a 5:58 min/mile I pace is nothing to be discouraged about though because that's still indicative of 5:30ish mile pace. Next week I've got another I pace workout at 1000m, but it does come after the triple speed in five days which is fairly difficult (Fri, Sun, Tues). So we'll see.
Upped the Wednesday and Saturday evening runs up to 60 min. Also, bumped the Thursday ride up to 120 min.
-Did the following on Friday: [5x300m + 2x150m + 300m]
Alright, so my 400m PR is now 1:14 (4:57 min/mile), yet my best 300m rep average to date was 58.2s and 5:11 pace. The fastest 300m split to date was 57.8s (5:10 min/mile). So I felt like I had more to give on 300m reps and really took the mindset of attacking this workout. I wanted to make up for Tuesday's workout mentally as well as take a mentality of running with wreck-less abandonment rather than a conservative measured approach.
Splits were:
300m = 56.2, 54.1, 54.7, 55.3, 57.3, 57.0 (avg. = 56.2, 5:01 min/mile)
150m = 28.7, 27.3 (avg. = 28.0, 5:00 min/mile)
Now that's more like it. In fact, all 6 reps of 300m were faster than my fastest 300m rep from the previous 7 weeks. Clearly, the training is paying off and now that we're getting past the 6 week mark my body is starting to reflect the training that has been put in thus far. The fastest 300m rep (54.1s) was 4:50 min/mile pace and if it weren't for a few milliseconds I might have been able to get my average sub-5 for the first time at any distance. I'm liking where the R pace is right now, but would this workout be an overreach and not leave me well enough rested for Sunday's speed workout (the first of the training plan)?
-Did the following on Sunday: [5x450m + 4x150m]
Alright, no time to let up now. Put the foot into the pavement and fly. I got up reasonably early to do this one since summer seems to be creeping up on us ever so slowly. So I'd rather take 50s in the morning than 70s in the afternoon.
Splits were:
450m = 91.7, 87.9, 84.6, 86.0, 86.2 (avg. = 87.2, 5:11 min/mile)
150m = 29.1, 29.1, 28.9, 28.6 (avg. = 28.9, 5:09 min/mile)
My back has been acting up again ever since the last LIIFT4 workout. I've been able to manage it, but the Saturday/Sunday workouts haven't been the easiest to get started. Really trying to be diligent with the stretching and moves the PT showed me last year. The first rep felt really fluid and "easy". Ended up being too easy at 91.7s and 5:28 min/mile pace. So while it was slower than I wanted the first rep to be, I'll actually take it as a good sign that 91 seconds of 5:28 min/mile pace actually felt "easy". After that one, I really tried to be less conservative and attack. The 87.9 seconds was good, but I still felt like I could do more. Then I pulled off 84.6 seconds (5:01 min/mile) which is easily the fastest 450m rep thus far. Just think, on 3/24 my 3 reps of 450m were 97.6, 99.7, and 96.1 seconds as full on fastest possible reps. And now I've cut about 12 seconds of even the fastest rep from then. Astonishing! I finished off the workout with a solid 86.0 and 86.2 seconds, and then rounded everything off with the 150m reps. I matched my 400m PR (74s and 4:57 min/mile pace) in this workout.
Next week is the 3rd of the triple on Tues (1000m reps of 3k pace) and a 4x1 mile T pace workout which I'm going to attempt to get down to 6:09 pace again. Hoping for the best!