Monday ~ Masters Swim Practice
450m w/u and 100m w/fins
8 x 25m breaststroke drill
3 x [ 4 x 75m breast/back and 4 x 25m freestyle ]
Tuesday & Wednesday ~ Rest
Not originally planned as rest but family comes first!
Thursday ~ 8-10 miles w/ 6 min total uphill time
I headed out with the kiddos in the jogger... a bit of a head wind and thus ended up doing 7 miles with about 8 min total uphill time. Average pace was about 9:3 something.
Friday ~ 4 x 1 mile at cruise pace (7:20) and 2 x 800m at speed interval (3:27)
Again, I took the kiddos in the jogger. I knew from the start that I wouldn't be able to hit hte target pace. I even contemplated doing 7 miles at a comfortable pace instead but decided against it. I figured I'd push myself as hard as I could and see what pace I ended up with.
The first mile was 7:47. The consecutive miles were 8:06, 8:06, and 8:17. Not too bad, I suppose. I opted not to do the 800s even though I was feeling strong... just felt like calling it a day so I finished up with a 1 mile cool-down. I keep doing this ... cutting my runs back slightly from the prescribed plan. Certainly not what I should be doing to qualify for Boston. But then, in the past month or so, I have lost a bit of my drive to qualify. My focus now is more on having a good time and most certainly, getting a PR.
Saturday ~ 4 miles easy
Sunday ~ 20 miler!
I am actually looking forward to this one - unlike my reluctance and slight dreadful feeling going into the 18 miler last week. Funny how that is, isn't it? I plan to run the same route as last week, adding just one more mile before the turn-around. I'll take-in gels at miles 6, 12 and 18. Last week I held off until mile 9 and I think I waited too long.
My long run on Sunday turned out very well. At the 10 mile mark when I turned around, I thought I might be able to continue to average a 9:00 min mile pace. However, the return involved quite a bit of climbing into the wind... my pace averaged out to 9:48 in the end.
My 5 mile splits were:
I'm very pleased. My primary goal now for CIM is to finish under 4:00 hrs. I am confidant that my training will prove I can do it if all cards fall into place. :)