Speed and Distance and Brick

My workout week has been somewhat altered due to the fact that it’s a post race week and we had a meeting on Tuesday for our son. Instead of running on Monday, I didn’t start running until Wednesday of this week, giving my body 4 days to recover from the Big South Fork Race.

I probably could have run on Tuesday, just to shake out any of the fall-out from the race, but Wednesday was good enough. Since I knew that I might have a post-race slump in how I felt, I decided to crank it up a notch and run a speedy 3 miles (on my MSQ Fast 3 Course). I had split times of 8:01, 7:50 and 9:00. I knew that last mile I would have to rest a little and sure enough, I did walk about a block and then ran at a slower pace. The first 2 miles, I was pretty much at that pace the entire time.

Thursday was another 2-fer. I wasn’t looking for super long mileage, in fact, I almost didn’t run at lunchtime to keep the mileage down, but I decided I needed the mileage. I ran the MSQ Fab4 course a little faster than I should: 8:54, 8:29, 8:37, and 8:40. Okay, that’s a lot faster than I should have run… I took an easy run and made it a tempo run without even blinking. whoops. Well, it’s not like I haven’t done this before…

Then, later that evening I ran another 5 miles with Soon-To-Be-Dr. David. We ran my Back to the Tracks 5 mile Course, which is also downtown and kept it at a great even (although faster than I should run) pace: 9:14, 9:21, 9:13, 9:13 and 9:15. For 5 miles, it doesn’t get any more consistent except with a treadmill.

Friday, I was trying to justify running another 4 mile during lunchtime but I couldn’t wrap my head around doing that again. Since I have essentially done all speed work this week, I didn’t want to set myself for an injury. Well, I must have subconsciously made that decision yesterday, because my workout bag was in shambles when I reach the aquatic center. I had minimal clothing and toiletries in my bag and so the call to swim was loud and clear. I went so far as to make today’s workout a brick workout, meaning that I swam and then ran right afterward.

I swam 400 meters (in 8:47) and then hopped out of the pool and ran 2 more miles at tempo speeds of 8:31 and 8:19. It did not feel like I was running at a 8:19 pace, but I guess that’s part of the game. It’s mostly mental.

Next week, I think I will shoot for the 20+ mile run. Not sure how I am going to do it yet…

About planet3rry

I'm a husband, father and runner in the Knoxville area. I love the way that running makes me feel and how it has changed my thinking. I am always looking for the new PR whether in the 5k or the marathon