Time for a boring running post, I guess.
It isn't earth-shattering, or even on a par with what I was doing indoors in January, but I've had a good week of training and, more importantly, I feel good about it. I'm a little envious of everyone running Chippewa or Get in Gear tomorrow, but I'm not in shape to race, certainly not in shape for a tough 10K and no where near ready to even finish a 50K (my long run so far this year is 10 miles).
Saturday: 6 miles in 51 with 4x400 in 95 seconds, 400 meter recoveries.
Sunday: 8 miles in 71 with 50-80 meter sprints, one each mile.
Monday: 3 in 24
Tuesday: 6 in 50 with 3x1200 in 4:56 - 400m.
Wednesday: 3 in 24
Thursday: 6 in 49 with 3 in 22:10.
Friday: intentional day off
I'm looking toward running a strong 1500 meter or 1 mile race, so the total time of about 40 minutes per day and the "long" run of 70-80 minutes is about right. As I improve, the pace increases and the mileage improves with it - old guy record level would be 42 miles per week.
The Saturday run is supposed to be at mile pace, but I'm a few seconds off. The number of repeats is low; I should be able to do 8-10, but this is "lactic acid training" and takes time to develop.
The Sunday sprints tore my quads to pieces, as I wasn't used to doing them. There was residual soreness for two days, but the following runs felt easier to do fast and I think the sprints helped. I was expecting to do 9 miles in 75-77 minutes, with 12-16 sprints, but I completely "fell apart." That's actually a good thing - as long as I don't push too hard too soon.
The Tuesday run is supposed to be at 5K pace and is about right (the last two times I tried this, I could not go that fast, so I am improving), but I want to be able to do 4-5 repetitions. If I get fast enough, this would get increased to 1600 meters from 1200.
Thursday's run is a "threshold" run, meant to be about the pace I could hold for an hour in a race, which I think should be closer to 7:00/mile, but there may be some residual tiredness from Tuesday's run. The pace is "comfortably hard."