GCM: Week Ten

Wow. Cutback week. Keep the intensity but reduce the weekly mileage by 20-25%. This is the last reduction before I taper, which means I’m so close. And so excited! I never thought I would enjoy a high mileage half marathon training program before, but I’m loving it. I feel stronger, and faster-ish.

Monday: Rest Day! But I still went to CrossFit. Snatch was 2 reps EMOM for 7 minutes followed by 1 minute of max reps at 75%; Back Squats 3 x 5; Metcon was 2 x 5 minutes on and 3 minutes off: 10 Wall Balls (14#), 10 Pull-ups, 50 Single Unders.

Tuesday: 5.9 Mile Speed Run completed on the Treadmill. Originally this was going to be 6 Yasso 800s, but I couldn’t decide between a safe pace (4:00 minutes), a goal pace (3:45 minutes) or a wishful pace (3:30 minutes). In the end I decided to do all three paces, running 2 x 800m at each pace; however, I felt so good running an 8:00 min/mile pace, that I decided to call an audible and keep running to finish out the mile. I kept that going at for 7:30 min/mile, but knew it wouldn’t be smart to run a whole mile at a 7:00 min/mile pace so I split it up to 2 x 800m. I felt really strong, and that is the best part of a speed workout!
10 minute Warm-Up
1 mile @7.5mph (8:00 min/mile) + 4:00 jog
1 mile @8.0mph (7:30 min/mile) + 3:30 jog
2 x 800m @8.6mph (7:00 min/mile) + 3:00 jog
10 minute Cool-Down

Wednesday: 5 Mile Run on the Treadmill + Lifting. This run was a breeze. And I’m thankful that on this cold and rainy morning I had access to a treadmill and it didn’t suck.

Thursday: 4.5 Mile Tempo Run on the Treadmill + Lifting.
15 minute Warm-Up
2 miles at slightly faster than 10K Pace (7.8mph, 7:42min/mile)
1 Mile Cool-Down

Friday: 3 Mile Run on the Treadmill in the AM. 2 Mile Run on the Treadmill in the PM.

Saturday: 8 Mile Run Outside at Race Pace. Goal was to test run my race pace and I finished feeling fresh. This run helped boost my confidence that my training is on track for a PR!

Sunday: 6 Mile Run Outside in the hills of Kentucky. I ran a comfortable pace trying to keep it steady and consistent. Another successful run!

Weekly Totals:

  • 5 hours 4 mins
  • 34.4 miles running

See all weekly workout recaps here.

Jes

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