I started about 13 weeks ago with a very detailed and thorough training program which I designed for myself with the goal of getting stronger and faster. And then reality struck and I started making it up as I went along.
I wanted to do six long runs (16, 17, 18, 19, 20, 20), and I am only going to get in three (16.5, 20, 20). I wanted to do track workouts to get faster, but meh. I wanted to start swimming, but I have plenty of excuses for not doing that.
Anyway, I have still been doing some really quality workouts including lots of tempo runs, some fartlek and intervals sessions, and of course some long runs.
Week in Review:
Sunday (2/8): 20 miles, 9:20 pace, "fast finish"
I read about "fast finish long runs" (there are multiple strategies, but basically you pick a couple of miles at the end of your long run to run faster) and decided this would be a great training exercise. It was hard. As all get out. I literally moaned and cussed the entire two miles. But then I was done with my run, felt good (though tired) and had that great training in the books!
Monday: 5.2 miles, 9:20 pace
I ran home from work for the first time. Forty-eight minutes of running and 11 minutes of waiting at lights. This is why I love living next to a park. I typically run ALL of my miles without waiting at lights or crossing streets.
I was very encouraged by my "I'm not really trying" pace being the same average as it was the day before. That's nearly 26 miles in two days at 9:30 pace. Clutch.
Wednesday: 7.77 tempo
First 10k - pace: 8:20. This is a few seconds over my 10-k pace. One-point-five-mile cool down.
Thursday: I woke up with a very, very sore ankle. My ankle has been bugging me (ignorably) for about 6 weeks. I took a couple days of rest at a time but it didn't improve 100% so I have just been running through it. Well, now I've really done it. I have been icing and wearing a compression brace today. Going to rest as much as possible before another 20 miles on Sunday.