Tonight I finished my last long run before STWM. Taper is officially on. I plan on running an easy run tomorrow, 10K on Sunday, 5K on Wednesday and I’m shutting it down. I’m really looking forward to STWM weekend. I hope to see some of you there!
Last week was a pretty solid week for training, minus the move of the long run from Sunday to tonight. Sometimes life gets in the way and those long runs take a large portion of a morning or afternoon. But, I got that 18K done (more on that in a bit).
Last week’s training
Monday – Off
Tuesday – 5K Progressive Run in 26:40
Wednesday – 10K Race Pace in 58:51 (57 according to Strava – had Garmin issues and used Strava)
Thursday – Off
Friday – 6K Steady in 35:29
Saturday – Off
Sunday – 5K Tempo in 27:23 with 2K of Speed in the Middle
I pretty much rocked all my runs last week. Normally during half marathon training I run most of my runs in the 6:00+ range. Prior to September, I was struggling to just go under 30:00 for a 5K. I’m not sure why I’ve suddenly become more used to running at a faster pace, but I swear those tempo runs are magic. Once I started regularly running at a tempo pace, faster paces seemed more natural to me. The 5K progressive run was fun, but once again my stupid Garmin ate the data. Luckily I had a good idea of my splits. I finished the last KM in 4:54 which is a little jaw dropping for me. First KM? Sure, but the last one?
Wednesday I went out for a 10K at race pace and finished with one of my fastest 10K times. Actually, maybe the 2nd fastest 10K? My PB is 54-something. The run started off with the wind and I kept a solid pace. Right away I noticed that my left toes were aching. I normally get blisters during long runs, but this time it was more of a sharp pain. I ignored it and carried on with the run. When I turned around, I was going against the wind. I just kept my head down and kept moving. I ended up running most of the KM in the 5:40-range, and the last KM in 5:28. When I got home, I took off my shoe and saw blood everywhere, gross! I earned a runner’s badge!
Friday was an easy 6K on the Ottawa River Path. Nothing special, just got it done. Sunday was supposed to be a long run, but adventures in America took longer than expected. I also was having some GI issues and knew a long run would be trouble. I decided for an easy 5K, but that turned into a warm-up, speed work, cool down style of workout. I coasted through the first KM, and gradually got faster. I ended up running KM 3 and 4 in 5:06 and 4:58, followed by an easy 5:36 (lol) to cool down. Gotta get that 4th KM fast for the next 5K race I run!
As mentioned, I finally ran my 18K long run this evening. Quite honestly I did not want to run it and felt like quitting after the first 5K loop. I kept trucking along and by 10K I was comfortable. I was so comfortable that with the last 5K, I decided to through in a progressive run. Why not? I ran the last 5K all below 6:00, and finishing the last two KM at 5:34 and 5:20 <—– WHAT? As usual, I’m wishing I had a few more weeks to prepare for STWM. But who knows what will happen next week.
Have a great rest of the evening!