Threshold/Lactate Training Week 1

Welcome back to the world of workouts. And for me welcome back to reality. The week in Cancun was a great mind and body refresher. But re-entry into the work world, workout world, and Midwest weather was a bit of a shocker.

My quest to be an early morning riser has been tossed out the window. With several failed attempts last week I am adjusting my schedule. Two more weeks of boot camp classes, so I will just do the later class so I don't have to worry about fitting everything in, added bonus I can stay up a little later which fits better with my husbands schedule anyways.

You would think that since I consider myself a marathoner that I would look forward to threshold training. But for some reason tempo type workouts seem to be the bane of my running. They just mess with me mentally. I always feel like I am not going fast enough to be reaching my marathon goals, and half the time I struggle with the workouts I already think are too slow. I am going to do my best the next few weeks to just do the workouts and not worry about what they mean etc, just get them done to the best of my ability.

This week was rough with a bit of a snow fiasco hitting Tuesday around lunch that forced me to move Tuesdays workout to Wednesday, footing was still bad outside so the workout was moved to the treadmill. AKA take a workout I normally might struggle with and add it to my worst case scenario training location. I know it is not just me, but I just can't stand doing a workout on the treadmill, especially a continuous workout like the one I was supposed to do. I managed to hit all the desired paces, but I had to stop for a few mental and water breaks rather than rolling through the whole thing consecutively. Oh well better than not doing the workout at all! And surprise surprise Friday when I headed out to do my tempo alone I had absolutely no problems, so I am chalking Wednesday up to my mental issues with the treadmill, not anything to do with my current fitness.

Goals for the week per coach:

Total Mileage 65 - 70.

Monday: Easy.
Tuesday: Compound Set (2 miles @ 6:25; mile @ 6:10; mile @ 6:25; mile @
6:10); 6 x 30 sec @ 5:30 with full recovery
no recovery between distances in the compound set.
Wednesday and Friday: easy miles @ 7:20 or slower.
Thursday: Tempo run 6 miles @ 6:25; 6 x 30 sec @ 5:30 with full
12 miles @ 7:00
14 miles @ 7:20

How it played out:

70 miles

Monday- 7.5 miles 7:45 pace
Tuesday- 10 miles, snow 8:53 pace
Wednesday- 8.5 miles with workout, treadmill
Thursday- 7 miles 7:57 pace
Friday- 10 miles with tempo and strides 6:52 ave
Saturday- 14 miles 7:08 pace
Sunday- 13 miles 6:57 pace

Treadmill Stats:

everything at 1.0 incline
2 miles at 9.4 mph (water break),
1 at 9.8 mph (.25 mile jog and water),
1 at 9.4 mph (.25 mile jog and water),
1 at 9.8 mph
then 6*30 second strides between 10.5-11.1 mph

Tempo splits:



Adventures with MS said...

I love the snow, but I agree the footing has been terrible. 'Dread'mills play on my mental game, I cannot seem to run longer than 3 miles before I cannot take it anymore.

Way to stick with it!

Kim said...

Your training is awesome E-speed. I read all your workouts and how you nail them. Helps me get out there too!