Yesterday I went out for a quick recovery run only to find out that I had a pace run on the schedule! I found myself facing rolling hills and a beautiful view at Crystal Cove. But, as we used to say at Andersen Consulting - "Plan the work and work the plan." So I put my head down and took off on my four mile pace run.
I keep my pace on these runs by glancing at my Garmin every now and then to make sure that I am running in the right pace zone. My Half Marathon pace is set between 9:15 and 10:00 per mile. As long as I stay in that zone, my Garmin is happy and won't beep at me. Yesterday, I only heard one set of beeps - I started a little faster than I should have. I tucked back into the pace zone and finished the run.
I finished up in a little over 38 minutes. I checked out my data and found that my average heart rate was only 78% of MHR at a 9:43 pace. Man - it sure seemed like I was working harder than that!
And so week 5 wraps up. This is the third week in a row over 30 miles (32 miles). I am beginning to feel comfortable with the 30 mile per week base (after not quite two years on my feet) . This week will be another 30 mile plus week:
Monday: 4 mile easy. Hit the gym for stretching and core strengthening.
Tuesday: Whatever the interval Gods have in store. I want to total about 7 miles or so.
Wednesday: 4 mile recovery run. Hit the gym for stretching and core strengthening
Thursday: 45 minute tempo run. Should be around 4.5 miles
Friday: Rest (yay!)
Saturday: 12 mile 3/1.
Sunday: Climb in an aluminum tube and make my way to Michigan.
Total planned: 31.5 miles
After this week, I get a little rest with a 21 mile week. I will have a little travel coming up (going to Grand Rapids, Michigan - any poker nearby?) and the La Habra 10K the following Saturday (3/28). As physically tired as I've been lately, I want to take two days off before the race so that I can perform a little better than just a hard training run. Then, after that, only five more weeks until my goal race - the PCRF Cinco de Mayo Half Marathon!