This weekend just seemed to fly by and I am not even sure where it went!!! Saturday I did an easy paced 8 mile recovery run after my 15 miles on Friday. Sunday I did 7.5 miles at an easy pace with a lot of dynamic stretching. I went to the track and did leg swings, hi knees, karaoke, and butt kicks. I ended up doing an 8:10 pace which is a little faster than my easy run is supposed to be, but it felt comfortable.
I normally don’t run on Sunday but I ended up taking Thursday off because we took the kids to the Iowa State fair. This kinda threw me off a little, but I am planning on just not taking another day off till Sunday.
Feeding the goats
Yes, we made me wash her arm after!!! 🙂
This brings me to today’s run. I decided yesterday that I was going to skip speed and work more on stamina. According to my 5k, 10k and half times I should be able to run a faster marathon but I struggle in the stamina area. I am currently following the workouts and pacing used by Mark Hadley. He coaches some really good runners including his daughter who is like 16 and pretty amazing! I really like his training workouts and I think his pacing is pretty much right on.
I decided I was going to do a mile warm-up and then 50 minutes at my aerobic threshold pace. According to the chart my aerobic threshold pace would be between 7:11 and 7:15 and then a mile cool down. I was nervous. I have a hard time with the 7:11 pace. 6:40 is actually easier for me because it is for a shorter time and the recovery lap in between helps me a TON! I am also pretty comfortable for a while at 7:40, but the 7:11 pace is just a challenge to find and keep for that long.
I am super excited to report…I did it!!!!!! 1st mile warm up in 8:12..then I did 7.03 miles in 50 minutes. The splits were 6:56 (trying to figure out my pace), 7:14, 7:11, 7:19, 7:11, 7:03, 6:59, and the last .03 at 6:52!!! It averages about 7:09 for the 50 minutes (I think). I did not even time my cool down but it was about a 1 1/2 miles at a 8:50 pace or so. It was hard, but I liked the workout and I think it will help me as I work to lower my marathon time.
After that I had some errands to get done before school starts. It seemed like every errand I ran took way longer than I thought and I got home way later than I planned (tell me that happens to you all the time too, it will make me feel better!)…but I got stuff done so that is all that matters.
Anyone else do speed today?
Do you have runs that make you nervous?