These were my first two weeks of significant mileage as well as my first marathon focused workouts. Combined that with recovering from a road 10k and the lower leg tightness associated with it, I’ll be glad for a few down days heading into the USA 7 mile Championships next week.
This block of training featured my first progression run and aerobic fartlek of the season. The progression run starts slowly, slower than marathon pace, and gradually quickens to threshold pace and finishes beyond it. It’s a useful workout as it eases you into the paces and accustoms the body to becoming aggressive and dropping below marathon pace at the end of an effort, in addition to the aerobic benefits. It’s also a handy post race workout as it’s not as demanding overall as a pace run of equal duration.
For this progression run, I started at 5:20 pace for the first twenty minutes and then gradually worked my way down over the next forty minutes to 4:40 pace for the last thousand. While I was very happy with the workout due to hitting my paces precisely in a relaxed manner, I also came out of it with a slightly inflamed lower distal peroneal which took a few days to rid myself of. Lower leg issues have been my achilles heel (figuratively and literally) in the past, so I take the least bit of tightness or soreness seriously and immediately take evasive actions. In this case it involved a rotation of shoes, icing multiple times a day, heating before runs, getting a couple of massages and sleeping 10-12 hours day.
This week also included my first aerobic fartlek which occurs in the middle of a long run. In this case I had seven segments of twelve minutes for a total of eight-four minutes of hard running in the middle of a 2:20 long run following the pattern of medium, hard and easy. Warm up and cool down are done without break as this is the long run of the week. This is one of the workouts that will gasping for breath and completely exhausted by the end, although I’ve also been known to push the given pace constraints, so it’s probably my fault.
|Tuesday||40||Progression Run 60 min 5:20-4:40||140|
|Friday||Fartlek: 6,6,5,5,4,4,3,3,2,2 Rest is half rounded up||115|
|Sunday||140 w/7 12 min segments of med (~5:29), hard (~5:20), easy (~5:40)||140|