I have never been a high-mileage chick. In high school I ran ran a 2:10 800M and 5:05 1600M with 25-30 miles a week in training. My ability to race well on low mileage was one of the biggest reasons why my college Cross Country Coach, Patrick Shane was excited about my potential. He knew I hadn’t been over-trained or burned out and I could run fast on, well basically talent. Even in college he didn’t feel the need to have me doing mass mileage. I mostly hovered around the 45-50 miles per week range, hitting 55 miles per week maybe 3 times in four years while training for my specialty, the 3,000M Steeplechase. Now that I’m training for a little bit longer of a race (only 24 miles longer, no big deal) I’ve gradually been building up my weekly mileage and today’s run concludes my first 70 mile week ever! I have to admit that 70 miles did make me feel a bit more tired throughout the week but luckily I was able to sneak in a few naps and get pretty good sleep at night, which helped a lot. My left achilles is feeling better than it has in weeks and my right shin was a little tight earlier in the week but after self-massaging it every day and trying to loosen up that calf, its actually feeling quite a bit better too. I’m very pleased with how well it has responded to self massage and daily icing.
So for today’s workout, I met Running Republic at Tom Watson Park for some intervals around Boulder Res.
20 min warm up, stretching, strides
6X45second quick stride hills (5:15-5:40 pace, started off slower and got faster as I warmed up)
2.5 minutes easy
10 minutes at controlled tempo pace (6:00 pace)
3 minutes easy
3X3 minutes at 10k effort (6:17 pace; first one was uphill and I’m starting to overheat in the sun after the 10 minute tempo, 5:36 pace back down the hill, 5:53 pace on pretty flat mild uphill on the last one)
As soon as the intervals were over we were all super hot and the reservoir was right there calling our names so we jogged on over and took a swim. Everyone had their shoes off and was at least waist deep in the lake, most of us fully submerged which felt SOOO nice.
Then we did a 12 minute cool down which felt great with the slight breeze and wet running clothes.
When I got back to my car I drank my 24 oz water bottle within seconds. I also stopped at a gas station on the drive home to get another 30 oz of liquid. Nothing like a good quench after a hot run.