>> 9 miles total with 4 x 1.5 mi repeats with 800 recovery (plan: 1 mi WU, 4 x 1.5 mi @ tempo with 800 recovery, 1 mi CD)
Easing into speed. Accepting that track work isn’t to be had this cycle, and that’s okay. While it’s disappointing that this is another cycle marred by injury and I don’t feel I will have trained to my full potential, I’m grateful to be healthy enough to do challenging workouts like this one in week 12.
> > Rest (plan: Rest)
Be still my heart. No really heart, be still, rest yo’ self.
>> 1 mi WU, 9 mi @ tempo (plan: 9 @ tempo + 1 mi WU/CD)
Holy-you-know-what is it intimidating to see this many miles as a tempo workout. I was anxious about this workout the evening before – am I really gonna hit these paces for 9 miles? Yes and yes. Cue snow storms, stop lights, and PGH hills — started at 8’01 and progressed to 7’30. Boom.
>> 5 mi easy (plan: 5 mi easy)
>> 7 mi easy (plan: 8 mi easy)
Flight to Chicago and a morning meeting had me a little pressed for time. 7 miles. Also get myself a free cold one for being the only passenger not in first class.
>> 10 miles (plan: long run 10 mi) CHICAGO EDITION
This Hanson’s business is so counterintuitive. While I’m used to “cutback weeks” every 3-4 weeks, jumping back to a 10 mile long run after a 16 the week before is a crazy cutback. Did you know the Hanson’s Method doesn’t have you run over 16 miles, but rather uses the premise of “cumulative fatigue” as being enough training to help you grind out 26.2 quick ones on marathon morning? Trust. The. Process.
>> Rest (plan: 7 mi easy)
Return of the phantom knee pain. Better safe than sorry.
Total Weekly Mileage || 41
Break it down:
Largest women’s marathon in the world…here I come #GOWOMENGO