Monday: 3M along railroad track
Tuesday: Rest/9 hours of driving
Wednesday: 5.5M trail run with two bursts of tempo pace totalling 1.75M
Thursday: Training (swings, rope work, clean and press w/16kg kb)
Friday: 9 hill sprints w/ avg pace of 5:48 (just over 100m each)
Saturday: 10 440m sprints w/ avg pace of 7:10 (6:50 moving time according to Garmin, whatever that means) + 1.5 hours of football
It wasn't a great week for running. I caught a cold on Monday, and apparently I don't get over colds in three days like I used to. Lots of blowing snot rockets (which is new for me) and mouth breathing, and generally worrying about my overall speed and ability. When I'm not exercising my legs I tend to run my brain in circles about my running. I need reminders to chill out and trust my training.
My long run was the worst. Well. "The worst." I tweaked my shoulder playing football on Saturday and I started the run at noon and it was hot and I was hungry and I planned my route poorly so it was a lot of looping around areas close to my house and wishing I was done already. In the grand scheme of things, if the worst part of my week is a lame run, my life is pretty fucking cake.
This coming week looks good. 4 tempo miles (aiming for sub-8, which I've been nailing thus far, but I'm still paranoid), 8 x 440 repeats (aiming for 6 minute miles, which I can nail on a treadmill, so I should probably try out in the wild), plus some run of the mill running. Solid. Stuff I know I can do, because it's stuff I have been doing, but the two speed workouts will still challenge me because while I've done both workouts before, they were difficult, so I know they'll still be difficult. It's supposed to be over 100F all week, which I guess should factor in. Tempo runs in the heat kill me. I need to remember to pack my heart rate monitor on Tuesday so I can keep myself in check. According to this temperature calculator, a 7:50 pace in ideal temps is more like an 8:18 pace in 100F weather. I've been running around a 7:50 in 90F+ weather, which translates to a 7:59 in 100F weather, so my goal is still feasible. Mostly, I'm writing this all out so I can rationally and objectively deal with my tempo times if my body doesn't jive well with the heat. During my last tempo run my HR was hovering just under 200bpm which is normal for me when it comes to track work, but a little sketchy when it's just a tempo run. So, listen to my body, etc, etc, blah blah blah. Still another month of summer, so I just need to suck it up.