So… lying in bed after a post race smug meal (1 ginger ale, 5 bananas, 2 oranges, a green smoothie (banana, pear, lacinato kale, hemp seeds, water, chia seeds, flax, acai), an avocado on crisp bread, I feel pretty ok with the week’s outcome.
Last Sunday featured a long 29K run on the trails with a nice group from the Indiana running company. Hilly, single track, deer, mandatory fall on root-blood-fall, cliff blocks, taking a crap in the wild etc. A great run.
The rest of the week has been feeling kinda tough, and looking forward to this Saturday’s race (The Jill Behrman 5K) I really felt like poo on Thursday evening. Fridays have become my day off for the week and it seems like that’s helping me a bit to recovery during hard training periods like this one.
I finished 6th overall today, with a new klubbrekord of 17.40 one a course which was pretty similar to the HOC run in September ( where I finished on 18.58). Today’s race had perfect weather conditions though. Around 50-55 at the start.
It’s probably all the hill work I’ve put in with running trails (and my quality workout this week was on a hilly street ) that enabled me to run fast today, and still feel pretty good afterwards. Even though I almost thought I’d die of fatigue the last K!
So, my smug lesson I learned today is: run slow, run a lot, and run lots of hills.
Sun 10/17 Trail running 29 K (first 20 trail marathon pace)
Mon 10/18 Easy 15K ( with 2×800 @ 3.20 min/K )
Tue 10/19 Easy 10 K
Wed 10/20 Hill workout – 3K warmup – 4 x 1K @ 3.57, 3.59, 3.56, 3.47 (with recovery 1K between @ 4.30)
Thu 10/21 Easy 12K ( including 2K at threshold pace)
Fri 10/22 Off
Sat 10/23 Race 5K (with morning jog, warmup, cooldown, total 10K)
Total : 88K