This was my first full week of training, post-marathon, and it's great to be back in the familiar rhythm: intervals/hills on Tuesday, something tempo-ish on Friday, and a long run on Sunday.
Of course, there were a few deviations this week. On Tuesday, I woke with a sore throat, so I opted to go back to bed and skip the team hill workout. Later that morning I felt better, so I decided to take a "lunch break" from work and go for a run, perhaps run a hill or two. As it turned out, I felt better as I went, and ended up cranking out 7 hill repeats, each one of them solid and faster than the previous week.
The fact that I could have a great workout also demonstrated that I wasn't really sick - it was just my mold allergies popping up with a vengeance due to the unseasonable (and unreasonable) combination of warmth and moisture that we've had in DC this past week.
I normally tempo on Friday, but of course that was Christmas Day this year. I debated running it on Thursday morning instead, but opted to wait: I wanted the extra day's rest between hills and tempo. I'll also fess up that Thursday was miserably rainy and warm (in the 70s), while Friday morning was a bit better.
|Xmas team photo. I'm in the center in the longsleeve |
(which was tied around my waist while running
-it was nearly 70 degrees.)
On Sunday, I did another not-quite-a long run of 12 miles progressive. I'm running a net downhill half-marathon in late January, so I was glad that today's route had the "fast" part of the progression on a downhill that's just a bit steeper than my half-marathon. I intentionally pushed the pace to close to half-marathon effort for the final miles, to give my quads a bit of "fastdownhillrunning" proofing.
As an aside, it's interesting to note that my pace for my 2x2 mile tempo on Friday was slower than the final four miles of Sunday's progression run. Friday's run was definitely the harder workout by far, but it was done on flat ground with temperature and dew point in the high 60s. By contrast, Sunday's run was in significantly cooler conditions, with a solid downhill assist. To me, this reflects the importance of training off of effort rather than pace. And also that I'm one of those people that really gets a speed boost from downhills.