The Fall – Week 1, Long Run

Posted: August 25, 2013 in Fall Plan
Tags: , , , ,

Workout: 9.35 miles [6 miles @ 6:58 / 3.35 miles at 150 bpm]  Weather: 81 degrees, sunny.

Recap: Found some weakness. And that’s a good thing. Now to go after it.

Sometimes, training can be frustrating because I think I’m doing everything right (or at least enough to improve) and then I don’t see any results. The fun part about this week is that I see lots of opportunity to get better. I didn’t finish any of the workouts that I had planned this week and the long run was the run that I came up short the most. I planned 12 at a certain pace, but only made it through 6 at that pace. After tiring at 6, I decided to stay out there on my feet for as long as the run would have lasted if I’d have gone 12.  Just want to improve a little every week from now on.

I’ll be doing the same workouts for the next two weeks, so here are my goals for the upcoming week:

1. Tempo Run – Make it to at least 2.5 miles of the planned 3.

(Only 2 miles last week).

2. Speedwork – Complete the 6 x 800 workout with even splits.

(Had to stop after the last rep because of cramps last week).

3. Long Run – Make it to at least 8 miles of the planned 12.

(Only 6 miles on pace last week).

Screen Shot 2013-08-25 at 12.25.10 PM

  1. kristymccray says:

    Sounds like you’re following Run Less, Run Faster–yeah? Three runs just like mine! (But faster. Way faster. Ha.)

    I didn’t do my 18 miles this weekend. I just.wasn’ It’s been hot here, and to get up and run 18 miles so it’s not deathly burning means doing it at like 6 am. And just…ugh. I’m about halfway through my plan and feeling a little burnt out, I think. So I swam yesterday, and went for a nice walk around Easton. Today was hot yoga. Tomorrow, back on it with speedwork. This week’s tempo run is 10 miles, too. Trying not to beat myself up about skipping the run, and want to get back on it this week, full speed, feeling good. So, we’ll see.

    One thing I admire about your running, Richard, is that you always at least try. You might not hit 12 miles, but you try. Keep it up! I miss you.

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