Week one of the 13.1 training plan is officially in the bag. The results thus far are as follows:
Monday: Off
Tuesday: Six 800m intervals (3:05, 3:13, 3:08, 3:17, 3:11, 3:13). The plan calls for 1/4 pace rest breaks in between each run. I planned on running four-minute 800s and resting for one minute. I was so surprised when I finished the first run in 3:05 that I forgot to recalculate my rest times so I ended up resting for more like 1/3 interval pace. Average HR during the running phases was 175.
Wednesday: The plan called for an easy thirty to forty-five minute run. I went right at 30:00 and covered a bit more than three and half miles. Av HR 155.
Thursday: The plan called for another easy thirty to forty-five minute run. I met up with a buddy and we did a nice, forty-nine minute, four-mile jog. AV HR 134.
Friday: I'd been dreading Friday's assignment-one mile warm up, four miles tempo (8:01for me according to McMillian Running's online calculator) and then a mile cool down. I didn't time the warm up or cool down miles, but the tempo portion broke down like this: 7:40, 8:15, 7:45, 7:50. Average HR during the tempo running was 169.
Saturday: Off
Sunday: Long run: ten miles in 1:34 with an average HR of 148.
Conclusions: Twenty-six and a half miles isn't bad. It probably should have been more like thirty, but I'm not ready to open a vein over it. The speed work was all pretty decent and the long run today was relatively easy and only about a minute off my race pace from last year. I don't doubt I could have gone faster if I'd wanted. Next week focuses more on speed and Sunday of week three features a twelve-mile run. I'll have a better sense where I am then.
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