This week the fatigue of the milage over the past 4 weeks really hit me. Based on my original plan this would be my final build week before heading into a 2 week taper. I decided mid-way through my Monday run that I would begin to rein in my workouts this week. Last thing I need at this point is an injury, and if I’m on tired legs I can’t get the high quality hard workout that I need to get better.
Oct 14, 2013 – 22k medium-hard effort
Sunday was Thanksgiving, so I knew I may feel a little heavy for this workout. I was less concerned about my pace, or more concerned about feeling like I was putting out a good effort. From the beginning I felt a little slow, and I struggled coming in over the final 5 or 6km.
Oct 16, 2013 – 5x 2k hard, 1 easy. 3k cool down
None of my intervals were very impressive, and I really struggled with my final one. My heart rate was high and I just wasn’t turning over my feet like I needed to.
Oct 17, 2013 – 10k with 3 x 1k hard
Usually this would be a track day, but I decided to do another day of road work because I figured a quality track workout just wouldn’t be there for me. I ran 10k, and at 2, 4 and 6 I ran 1km hard. My hard km’s were all around 3:50, which I was pleased about.
Oct 19, 2013 – 30k long run
I was doing my long run solo this week. I woke up early, plugged in an audio book (Born to Run) and ran. I decided to do 3 10k loops from my house. At the end of each loop I’d grab a bite and some water. I did 3 different loops. It was a nice run, felt pretty good throughout.