As I wrote about back in January, this year to date I’ve been taking it somewhat easy, not logging too many big miles and focusing more on speed work and faster 6- to 8-mile runs, making more of an effort to run once or twice a week with my running club, the Saratoga Stryders. Running with faster people makes you faster.
In 2010 to date, I’ve gone for 47 runs, which includes 3 races and 2 snowshoe runs. I’ve run 59% of the 80 days in 2010, averaging 5.89 miles per run and 22.92 miles per week.
I’ve also gone swimming 15 times this year (once or twice a week), averaging 0.52 miles each time (about 20 laps or 1,000 yards each time I go), to help improve my cardio. It’s made a big difference in bettering my ability to sustain faster paces with a lower heart rate.
I’m not sure what got into me this week — maybe it’s the awesome spring weather — but I just completed an entire 7 days of working out, which could be a record. I ran 5 days and swam 2 days, and I feel pretty great.
This morning’s run (with Charles) was also the longest I’ve done since my last marathon in October — 13.15 miles at the Saratoga Battlefield, a beautiful place to run — rolling hills, grazing deer (one of which I hypnotized with my bright fluorescent green running jacket), and miles of peaceful trails with nary a car in sight.
The elevation / heart rate chart for this morning’s run:
The run also brought my weekly running total to a year’s best 45.04 miles, adding nearly 20 miles to last week’s 26 and c0mpletely disregarding the rule of thumb to only increase weekly mileage by 10% at a time.
I’ve always been impressed by A Marathoner’s weekly run recaps (along with his daily running analyses), so here’s my version of the same for the past week:
* The 5.82-miler on Saturday included my fourth and final week of spring Fartlek training, as suggested by Greg McMillan in this article: Performance Page: The Lost Art of Fartlek. I did a 5-minute surge at 80% effort, followed by a 2-minute recovery jog. Then a 4-minute surge at 85% effort, and so on (3, 2, and 1). The 1-minute surge was at close to 100% effort, which was fun and really tough. Oh, and Monday’s run also included Week 3 of the Fartleks (yeah, I compressed two speed workouts into one week, which also isn’t ideal).